Fitness in summer, how to exercise in summer?

The hot summer is the hottest solar term in summer, and there will be hot weather in many areas of our country. At this time, we need to pay attention to heatstroke prevention. Although it is very hot in summer, even the hot weather can't stop the pace of sports for sports lovers. However, it is easy to get sunstroke when exercising at high temperature in summer. So, how to exercise well in the heat? How to keep fit in summer?

1, the benefits of swimming in summer

(1) Improve respiratory function

Swimming in summer can improve people's respiratory system function. The density of water is 820 times higher than that of air, so people have to bear the pressure of 13 kg when breathing in water. In order to overcome this pressure, the respiratory muscles must inhale with greater force. The strength of respiratory muscles increases, and the chance of vital capacity increases. Therefore, people who often take part in swimming exercises can reach 5000 ml, while the average person's lung capacity is only about 3500 ml.

(2) improve cardiovascular function

Swimming in summer can improve cardiovascular function. The water temperature is lower than the body temperature, and the thermal conductivity of water is 26 times that of air. After contact with water, peripheral blood vessels tend to contract first and then expand adaptively. These factors can greatly enhance the function of the heart and reduce the deposition of metabolic waste on the blood vessel wall.

(3) regulating nerve excitability

Swimming can increase the excitability of cerebral cortex and enhance command function. If you swim in the water for a while after work, you will feel refreshed, tired and relaxed.

(4) Adjust posture

When people swim, the joints and muscles of the whole body are not affected by the weight of the body, and they are in a state of stretching and relaxation, so it is effortless to exercise. It can exercise chicken breast, humpback, spinal curvature, muscular atrophy and polio.

(5) promoting the absorption of calcium

When swimming outdoors in summer, people's skin is mostly irradiated by ultraviolet rays from the sun, which can synthesize vitamin D, promote the absorption of calcium and phosphorus, and prevent calcium deficiency in children and osteoporosis in the elderly.

2. Other suitable sports

It is extremely hot in summer, which is suitable for indoor or outdoor sports in the morning and evening. There are mainly health qigong, yoga, Tai Chi, walking and jogging.

3. Preventive measures

Originally, the energy consumption of the human body in summer solar terms was relatively large, and it was more necessary to do what you can during exercise to maintain yang. When the human body moves to a certain extent, it will reach a stimulating point. If it continues to exercise, it will feel tired, and then physical exhaustion will occur. It is recommended to do warm-up exercise before each exercise, and the exercise time is about 1 hour, three times a week. During exercise, you must follow your own feelings and pay attention to your heart rate, blood pressure, fatigue, dizziness, nausea and other phenomena.

4. Pay attention to health care in high temperature in summer.

1, wear cotton-padded jacket.

Wearing light-colored clothes in summer can reduce the heat absorption of the clothing team, so it is cooler to wear; Dark clothes will absorb more calories instead, making people sultry. Cotton fabric is superior to chemical fiber products in heat absorption and sweat absorption. Therefore, it is best to wear light cotton in summer sportswear. The looser the style, the better the heat dissipation performance, and the lighter the color, the less likely it is to absorb heat.

2, morning exercises should not be too early.

Dawn comes early in summer, and many people who have the habit of doing morning exercises go out to exercise at dawn. But morning exercise should not be too early, so as not to affect normal sleep.

Step 3 avoid direct sunlight

In summer, ultraviolet and infrared rays are strongest every morning 1 1 to 4 pm. Excessive ultraviolet rays can cause damage to the skin and eyes, causing skin cancer. However, long-term exposure to infrared rays will increase the intracranial temperature, cause meningitis and heat stroke. So try to avoid outdoor sports when the sun is strongest, let alone naked sports.

4. Control the intensity of exercise

The human body consumes a lot of energy in summer, so it is necessary to control the intensity when exercising. Once you have symptoms of heatstroke, you should immediately sit down in a cool and ventilated place, drink some cold salt and boiled water, breathe fresh air, and apply cold compress to your forehead or armpit. When dizziness, headache, nausea, vomiting and other symptoms appear, you can take Ren Dan, Shidishui and other summer drugs. If you still don't get better after treatment, you should go to the hospital immediately.

5, timely and appropriate hydration

In summer, people sweat a lot and lose a lot of salt, which is easy to reduce the osmotic pressure of cells, leading to sodium metabolism disorder and spasm. Therefore, it is very important to replenish water in time during summer exercise. It is best to replenish water several times, and drink 10 to 15 minutes 150 to 200ml during exercise. But don't drink too sweet drinks, so as not to increase the burden on the stomach. You should also replenish water in time after exercise, but don't drink too much at a time, binge drinking will increase the burden on your heart.

6. Don't use cold drinks to cool down.

Some people are used to eating cold drinks after exercise. In fact, eating cold drinks when your body temperature is high will hurt your stomach. This is because a large amount of blood rushes to muscles and body surface during exercise, while the digestive system is in a state of relative anemia. Eating a lot of cold drinks at this time will not only lower the temperature of the stomach, but also dilute the gastric juice and damage the physiological function of the stomach. Mild cases can cause acute gastroenteritis such as indigestion, vomiting, diarrhea and abdominal pain. In severe cases, it may also lay a curse for chronic gastritis and gastric ulcer in the future. Warm and light salt water is the best drink after exercise.

7. Don't take a shower right away.

After full exercise, the human body will sweat a lot and the pores of the whole body will open. If you suddenly pour cold water on your body at this time, it will cause a cold and fever. Moreover, bathing can't help muscles relax, but it will make muscles more nervous. 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 65438 0 ~ 2℃ higher than the body temperature.