What should we pay attention to in summer height growth exercise?
Since the beginning of summer, many parts of the country have spent time in high temperatures. Because of the hot weather, many parents worry that their children are too hot to exercise.
But in fact, during this period of summer, everything is full of vitality and human metabolism is strong, which is a good opportunity for children's height development. Parents can help their children grasp the best opportunity of this development period in summer as long as they arrange the exercise content reasonably and understand some matters needing attention in the exercise process.
1
Choose the best summer exercise time
You can't choose: during the period from 10 to 4 pm, the ultraviolet rays are strong and the temperature is high, so outdoor sports in summer should try to avoid this period. In addition, the air on the ground is poor when exercising too early, and the excitement caused by exercising too late affects sleep, so it is not easy to choose. Pay attention to the weather forecast and try not to do outdoor sports on days with high temperature warning.
You should choose: the best exercise time should be in the afternoon 16:00- 19:00. During this period, the metabolic rate of the human body reaches the peak, and the flexibility and flexibility of the body also reach the best state. Senses such as vision and hearing are more sensitive, and heart rate and blood pressure also rise. So it is better to choose this time to exercise.
2
Reasonable water supply
In summer, the weather is hot, exercise is easy to sweat more, a lot of salt is lost, and sodium metabolism in the body is unbalanced, leading to cramps and other phenomena. Therefore, it is important to replenish water during summer exercise, but don't drink a lot of water, which will increase the burden on the blood circulation system and digestive system and make you more tired. It is recommended to use a small amount of drinks.
note:
One hour before exercise: generally drink about 500 ml of water.
During or after exercise: drink 10 ~ 15 minutes 150 ~ 200ml of water, and drink less for many times.
Don't drink too cold water: drinking cold water will seriously stimulate the stomach and produce convulsions.
Don't drink sugary drinks: If you drink sugary drinks more than 500ml, the secretion of growth hormone in the body will stop for two hours, which will affect the growth effect.
three
Don't be greedy for cold
In summer, human skin capillaries expand a lot after exercise. If you take a cold bath or blow the air conditioner immediately, the capillaries will contract immediately, closing the sweat glands and making people feel hotter. At the same time, it will disturb the normal function of internal organs, and it is easy to catch a cold and cramp the calf.
The correct way is to wait for the sweat on your body to dry before taking a bath with warm water. The water temperature should be higher than the body temperature 1-2℃.
four
Do adjustment exercise after exercise.
During exercise, blood is mostly concentrated in the muscles of limbs. Due to the strong contraction of limb muscles, a large amount of venous blood will quickly return to the heart, and the heart will send nutrient-rich arterial blood to the whole body, and the blood circulation speed is extremely fast. If you rest immediately after exercise, a lot of venous blood in your limbs will accumulate in your veins and your heart will be ischemic.
Therefore, some relaxation and adjustment activities should be carried out immediately after exercise. If you do some stretching, stretching or rubbing your legs, take a few deep breaths. This can slow down the rapid blood circulation, help to remove lactic acid from muscles and eliminate fatigue.
five
Choose the right exercise
Exercise contributes to height, but the more intense the exercise, the better the effect. Only moderate-intensity exercise is most beneficial for children to grow taller. If you sleep after exercise and still feel tired the next day, you should pay attention to reducing the intensity of exercise.
Moreover, not all sports are good for growth and height. Sports such as weightlifting and barbell lifting are not easy to choose during the critical period of children's growth. Only when there is more vertical stress stimulation to the bone, the exercise that has a significant effect on the proliferation of long bone chondrocytes is the most beneficial. Therefore, from the perspective of sports medicine, bouncing and jumping are the best for growth and height.
The study found that:
Children who insist on skipping rope with long patterns are at least 3 cm longer than ordinary children.
Because skipping rope is mainly based on jumping and kicking of lower limbs, it drives the muscles of arms, waist and abdomen to move, and it is the only movement that stimulates the vertical and vertical epiphysis. Skipping rope can continuously stimulate the cartilage at both ends of the upper and lower limb bones, delay the age of cartilage calcification, make the bones grow longer, make the bones tough and develop well, thus promoting the growth of the lower limb bones and helping to improve the height.