How to exercise in summer
How to exercise in summer
How to exercise in summer. Many people want to lose their body fat in summer. Various exercises bring different benefits, so It is also necessary to distinguish when choosing. The following is how to exercise in summer and related information. How to exercise in summer 1
1. It is advisable to exercise in the morning and evening in hot summer
The golden rule is to choose the right time to exercise. The sun's rays are not strong in the early morning and evening, making them suitable for exercise. Try to choose a cool and ventilated place when exercising.
2. Avoid exercise when the temperature exceeds 30℃
Try to avoid exercise when the temperature exceeds 30℃. Because strenuous exercise in hot weather will cause 30% of the water in the body to evaporate, thus affecting body functions.
When the temperature exceeds 30℃, you can choose moderate or low-intensity water activities (water yoga, water gymnastics and swimming).
Selection of sports venues: air-conditioned gyms, indoor swimming pools and shaded places.
3. Don’t wait until you are thirsty to drink water.
Water is an indispensable and loyal partner when people exercise. Under normal circumstances, you should drink 2 liters of water every day. Do not wait until you are thirsty to replenish water. Julie Ferre said that when the symptom of thirst occurs, it means that you have been dehydrated for 3 hours.
Recommendation: Continuously replenish water before, during and after exercise.
4. Avoid high-intensity exercise
Doing high-intensity exercise in high temperatures is a very dangerous behavior. You should wait until the weather is relatively cool to do some exercises that can enhance your cardiopulmonary function, such as all-around fitness and aerobics. Because only these sports will not cause the body temperature to rise too quickly (such as cycling, walking, yoga and Pilates).
5. Fitness beginners should exercise in moderation
For those office workers who enjoy fitness in the summer sun, exercising in moderation may be the best choice. All in all, you should avoid exercising in the hot sun if you are in any of the following situations:
(1) Non-professional fitness people;
(2) Physical health is weak;
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(3) Patients with chronic diseases (patients with heart disease should pay special attention).
6. Protecting the skin is very important
Julie Ferre also said that you should pay attention to protecting your skin when exercising under the hot sun. Sunscreen, sun hat and sunglasses are essential. . It is important to hydrate the face and neck, but don’t forget to hydrate other parts of the body!
7. Choose the right sportswear
When exercising in summer, lightweight fabrics and Brightly colored clothes that absorb sweat more easily. Avoid wearing nylon or other materials that cannot effectively evaporate sweat. How to exercise in summer 2
4 tips to make summer fitness more effective
1. Pay attention before and after fitness
In the hot summer days During fitness, the body's metabolic rate will be higher than in other seasons, which means that exercise will consume more nutrients from the body and must be replenished in time to avoid causing damage to the body.
It is very important to carry a bottle of pure water with you before exercising. Replenish water in time. Then jog for three to five minutes before exercise to speed up blood circulation, and then stretch the muscles and joints of the whole body to make them better for the back. Get ready for the exercise you want to do.
After exercising, do not sit down and allow your heart rate to slowly decrease to normal.
For example, jog for three to five minutes after exercise and do some relaxing activities at the same time.
If you feel obvious fatigue, it means that your amount of exercise is too large and you should reduce it appropriately.
2. It is safe to lose about one kilogram a month.
Many people are eager to lose weight in the summer. Under normal circumstances, they lose one kilogram a month. Left and right are safe.
In order to lose weight quickly, some people rely on eating fruits and drinking soup to satisfy their hunger. After a month, their weight will drop significantly. This is a very unscientific and unsustainable approach.
When a person decides to lose weight, he should choose a method that can be sustained for a long time. For example, by exercising appropriately every day, he can maintain a slim figure while maintaining good physical condition, killing two birds with one stone.
3. Exercise time that suits you
As long as you think a certain period of time is suitable, it is your reasonable exercise time, as long as you are willing.
However, when exercising in summer, don’t run under the sun, as accidents such as heatstroke may easily occur. Early morning and evening are ideal times for exercise. The key is to persist every day.
4. Tips on hydration for fitness in summer
Hot weather and intense exercise will make bodybuilders sweat profusely.
When an ordinary person performs a large amount of exercise for one hour at 30 degrees Celsius, the amount of sweat discharge can reach more than 3 liters. If water is not replenished in time, the body will be dehydrated to about 1/4 of the body weight. , symptoms such as fatigue, anorexia, dizziness, nausea, muscle spasms and even fainting may occur.
In addition to increased water loss during summer exercise, many minerals will be lost with sweat.
Exercisers can increase the intake of these minerals by eating more fruits and vegetables, because minerals such as potassium, sodium, chromium, zinc, and selenium are rich in fruits and vegetables.
In addition, vitamin supplements cannot be ignored, because B vitamins are directly involved in the body's energy production, so they will directly affect the improvement of exercise ability.
This requires bodybuilders to eat more milk, green vegetables, red vegetables, red meat, sea plants, mushrooms, etc. How to exercise in summer 3
Summer sports
Walking: Many people worry about fitness, especially in summer. Many people are unwilling to move. In fact, if you open your legs, you can Naturally integrated into the fitness army. Traditional Chinese medicine points out that walking is the best aerobic exercise in summer. First, brisk walking is easy to master. Secondly, brisk walking is not limited by time and location. In addition, brisk walking on flat ground puts less pressure on the knee and ankle joints, and is suitable for almost everyone including the elderly, the frail, and the severely obese. The equipment for brisk walking is also very simple. All you need is a pair of comfortable and well-fitting sneakers, and you can be on the road to health. Try to walk along the streets under the shade of trees or along the windy river or seaside. The tree-lined avenues in the park are more suitable.
Swimming: The best sport in summer is swimming. Swimming not only exercises the hands, feet, waist and abdomen of the human body. It also benefits the internal organs in the body, such as the heart, brain, lungs, liver, etc. It is especially beneficial to blood vessels and is known as "vascular gymnastics". In addition, because the calories consumed in water are significantly higher than on land, swimming can also reduce excess weight and achieve bodybuilding effects. Swimming time is very important.
Swimming time is good at 6 or 7 o'clock in the morning, 4 to 5 pm, and after 7 or 8 pm. Each swim lasts for 10 to half minutes. hours, about two or three times a week. The water temperature is low in the morning in summer. Before entering the water, you should fully wipe your body with cold water to adapt the body to the stimulation of cold water and prevent accidents such as cramps. But try not to swim after 10 pm, otherwise you may suffer from insomnia due to overexcited nerves.
Fitness ball: Fitness ball, also called Baoding iron ball. This exercise can coordinate qi and blood, relax muscles and bones, strengthen internal organs, and strengthen the brain and intelligence. The amount of exercise is small and is not restricted by the venue or climate, so it is suitable for practice in summer. If you can practice fitness balls regularly, it will have good effects on hemiplegia sequelae, cervical spondylosis, frozen shoulder, coronary heart disease, finger dysfunction and other diseases.
In addition, due to the frequent friction between the iron ball and the skin of the palm, static electricity and thermal effects will also be generated, which can increase blood circulation and treat diseases in various parts of the body.
Badminton: Badminton is mostly played on indoor courts and is not easily exposed to the sun. It is an ideal choice for summer sports. Badminton is a sport that can exercise people's eyesight, quick hands and whole body. Playing badminton can not only strengthen your body, lose weight and shape your body, prevent cervical spondylosis, but also promote metabolism.
Release toxins from the body with sweat. Badminton is suitable for men, women and children. The amount of exercise can be determined according to their age, physique, sports level and the characteristics of the venue environment. Teenagers can exercise as an effective means to promote growth and development and improve physical function.
The amount of exercise should be moderate intensity, and the activity time should be 40-50 minutes. The elderly and the infirm can exercise as a method of health care and rehabilitation. The amount of exercise should be small and the activity time should be 20-30 minutes.
When playing badminton, you should also pay attention to the following points: