What are the precautions for fitness in summer?

In summer, almost everyone has a heavy body moisture. Exercise to remove dampness is the most effective method. Of course, you must also follow the relevant precautions. So, do you know what are the precautions for fitness in summer? Next, I will use the old almanac to answer your questions. Come and have a look with me!

Pay attention to adjusting the amount of exercise.

Even if the elderly have stable blood pressure and good health, the time and intensity of exercise should be adjusted downward with the increase of external temperature. If necessary, stop the usual strenuous exercise for a short time in the hottest dog days, change to other moderate exercises, or gradually start exercising after the outside temperature drops slightly.

Pay attention to choose the appropriate exercise mode.

Should be in the environment below 28 degrees Celsius, outdoor or indoor low-intensity moderate exercise, such as walking, playing Tai Ji Chuan, doing health exercises. It is best to exercise in water, such as swimming and walking in water. High-intensity exercise should be carried out in the morning or evening when the temperature is relatively low. If you exercise at noon, you must limit the intensity and extend the rest time.

Stress response caused by hot weather

If you don't have a good rest, you are restless and the temperature rises, your heart rate and blood pressure will fluctuate. The level of blood pressure can't depend on self-feeling, only increasing the frequency of blood pressure measurement is the most accurate way. If blood pressure rises too much or blood sugar is unstable recently, it is best to stop exercising temporarily and take a walk after the outdoor temperature drops in the evening.

You can't wait for thirst to replenish water.

Exercise in hot weather, add 400 ml before exercise and several times during exercise, each time 150 ml, that is, 3 mouths. The total amount of boiling water in the whole day is about 2500 ml. It's better to supplement sports drinks (low-salt and low-sugar drinks) because you sweat a lot after long-term exercise. Drinking soup with meals and eating pickles properly are all good ways to supplement the lost sodium salt.

Control time.

Physical exercise in summer is best arranged in the morning and after 4 pm. Due to the strong penetrating infrared rays in the sun in summer, if the human body is exposed to the sun for a long time, the infrared rays will penetrate the hair and skin and radiate into the meninges and brain cells, which will easily cause brain lesions and lead to symptoms similar to heatstroke.

You can't take a bath immediately after exercise.

During exercise, the metabolism of the whole body is very vigorous, the heat generated in the body is greatly increased, and the capillaries in the skin are also greatly expanded, which is beneficial to the body's heat dissipation. If you take a cold bath immediately after exercise, the skin will be stimulated by supercooling, which will cause the capillaries to contract suddenly and the sweat pores to close suddenly, which will easily reduce the body's resistance and make you sick.

Don't rush for success.

The increase of exercise intensity and time should be gradual. Don't do excessive exercise, especially those who don't participate in sports for a long time. We should gradually increase the intensity of exercise, and it is best to gradually improve the duration and intensity of exercise. It can be extended from 20 minutes to 30 minutes, and 5 kg dumbbells can be replaced by 8 kg dumbbells.