What should you pay attention to during summer sports and fitness?
Persistence is the key to exercise and fitness. In order to consolidate your fitness results over the past few months, relevant experts said that there is nothing wrong with exercising in summer, but more attention should be paid to methods and methods, and the taboos of summer fitness should be kept in mind. Otherwise, not only will it not make you healthy, it will be counterproductive. Therefore, you must understand the "law of motion" when exercising in summer.
1. Avoid high-temperature “work”
Keep the amount of exercise low and for a short time in summer to allow the body to slowly adapt to the hot weather. In particular, try to avoid outdoor sports between noon and 2 p.m. when the sun is strong, because ultraviolet rays are particularly strong during this time and can burn the skin and even irritate the retina and meninges.
2 Choose sweat-absorbent clothing
When exercising in summer, the temperature and humidity are very high. Be sure to wear sweat-absorbent cotton shirts instead of tight-fitting sportswear. If the humidity cannot be discharged, it will cause damage to your body. This causes a lot of stress on the heart. And you cannot use your own body to dry clothes. It is best to prepare a set of dry clothes, especially tops, and change out of wet clothes immediately after exercise, otherwise it will easily cause rheumatism or arthritis and other diseases.
3. Replenish water in advance
The temperature is very high in summer, and a lot of exercise will cause the body to lose water quickly. Therefore, it is recommended to drink 800 ml of water half an hour before exercise. If you exercise outdoors for more than 30 minutes, be sure to bring a bottle of water, preferably one that can replenish salt.
4. Reasonable food intake
Eat some staple food or fruits one hour before exercise. This is to prevent calorie intake from being too low, resulting in poor physical strength.
5. Don’t drink too much water.
If you drink a lot of water after exercise, it will increase the burden on the blood circulation system, digestive system, especially the heart, and make you more tired. The result of drinking a lot of water will only be more sweating, and further loss of salt, causing cramps and cramps. It is recommended to drink small amounts frequently and only take a few sips each time. In addition, you should not eat too much cold drinks after exercise, otherwise the body will suddenly lose its balance due to internal cold and external heat, causing gastric discomfort.
6. Don’t cool down too quickly
Don’t take a cold shower or turn on the fan or air conditioner immediately after exercise. Because the metabolism of various tissues and organs in the body increases after exercise, the capillaries in the skin expand greatly. At this time, if you take a cold shower or blow on an electric fan immediately, the capillaries will shrink immediately when the cold occurs, and the sweat glands will close, which will make people feel even hotter and intolerable. It will disrupt the normal function of the organs in the body and make it easy to catch colds.
7 Don’t forget the measures to prevent heatstroke
If you do outdoor sports, it is best to wear sports sunglasses, a sun hat, apply sunscreen to prevent ultraviolet rays, and bring cooling oil and hyacinth. Xiangzhengqi water (pills) to prevent heat stroke. If possible, it is best to bring a heart rate monitor.
8 Reduce exercise at the right time
Affected by the scorching sun in summer, many sports are not suitable. You can climb stairs instead of mountain climbing, walk in the morning and evening instead of running, etc. The best sport in summer is swimming, which provides a cooling effect while exercising. If you must do long-distance exercise, you must pay attention to helping body temperature dissipate. When walking in the sun, you can soak the sun hat with water; when walking in places where the sun does not shine, remove the hat; when resting, try to put down the backpack and unbutton the collar of the jacket; the best place to rest is It is best to have a place out of the sun and well ventilated. And be sure to rest frequently.
9 Middle-aged and elderly people
Be careful with stair climbing exercises
When going up and down stairs, bend your knees at an angle of 80 to 90 degrees. Bearing all the weight of the body, if you use stairs to exercise and repeat an action, the amount of activity of the knee joint will be artificially increased in the process, and the number of times the knee joint will be worn will increase. The intensity of the pressure will also increase.
A study from the University of Alberta in Canada found that physical education teachers have a profound impact on a person’s enthusiasm for fitness.
Billy Sterling conducted a questionnaire survey on a large number of adult men. The survey covered their fitness habits and experiences with physical education classes in early childhood. It turns out that people who have bad memories of gym class generally don't like sports when they grow up. When a 51-year-old woman was surveyed, she recalled that she had always hated physical exercise due to her bad experiences in physical education classes as a child. She even shed tears when she completed the questionnaire.
Professor Sterling said the best memories were left in those sports activities that students performed spontaneously because they had fewer rules and were not scored, such as street hockey and aerobics.
The gym can set up a fitness course for this group of people. First of all, arouse their awareness of fitness, and set up aerobics, yoga, dance and other fitness programs, which may erase those bad memories and also stimulate Their passion for fitness.
10 Don’t be greedy for treadmill exercise in summer
Insufficient indoor oxygen can easily lead to dizziness and brain swelling
After the beginning of summer, the temperature in various places is rising steadily. The scorching sun is shining in the sky, which makes outdoor exercise difficult for those who love exercise. As a result, many people moved their sports venues indoors.
In indoor sports, many people are willing to choose treadmills. It is simple, convenient, easy to operate, and has good exercise effects. Wang Baoyong, a lecturer in the Department of Physical Education at China Youth University for Political Science and a master's degree in traditional ethnic sports, told the "Life Times" reporter that the treadmill can control the speed and mode, such as selecting climbing or variable speed, to make running more fun. The treadmill itself has a buffer device, which causes less damage to the knee joints than running in a natural environment.
However, it should be noted that the freshness and oxygen content of indoor air are definitely not as good as those outdoors. The reporter learned that many gyms are now located underground or semi-underground and use central air conditioning. If they are not cleaned properly, bacteria may breed. "When you exercise in a natural environment, you feel that your breathing is smooth. This is because there is enough oxygen. Indoors, if many people exercise at the same time, the carbon dioxide content in the air will continue to rise, especially in summer, and the exhaust gas emitted by the air conditioner may cause People feel dizzy," Wang Baoyong said.
“It’s hot in summer, but you can still exercise outdoors if you adopt the correct exercise method and pay attention to personal body changes.” Wang Baoyong said.
For example, you can jog outdoors in summer. When exercising, you should avoid roads to prevent inhaling car exhaust. Secondly, you should choose the right time to exercise, such as taking an hour's rest after dinner, and then running in the green belt of the community or a nearby park for a while. The speed should not be too fast, about 20 minutes. Again, sweat-absorbent, breathable sportswear should be worn. In addition, people with weak knee joints should avoid running on hard surfaces or asphalt roads and may choose to walk briskly.