How about summer exercise? Summer is very hot, and many people are lazy. Exercise is something that each of us should do every day. Sticking to exercise is good for our health. We need to arrange our fitness plan reasonably. How about sharing the summer exercise below?
Do you exercise in summer? 1 Benefits of summer exercise
High temperature, less clothes and high metabolic rate in summer can improve the functions of nervous system, exercise system, respiratory system and circulatory system. In addition to the above benefits, summer can also make weight loss fruitful!
Improve nervous system function
Exercise can make nerve cells get more energy and oxygen, and make the brain and nervous system get enough energy and material guarantee in intense work. Reasonable exercise can improve the functional level of human central nervous system.
Improve the function of the motor system
The improvement of sports system function by physical exercise is mainly manifested as follows:
Improve the oxygen storage capacity of muscle tissue, improve the energy supply of muscle tissue and enhance the endurance of muscle tissue.
Improve the nutritional status of bones, enhance material metabolism, and increase the organic components of bones.
Improve the elasticity and flexibility of skeletal muscles and joint ligaments, and improve the performance of bending, stretching, bending, compression and torsion of bones.
Improve the scope, flexibility and accuracy of joint and ligament transportation.
Improve respiratory system ability
Scientific activities speed up breathing frequency, deepen breathing, increase oxygen intake and improve the oxygen supply capacity of human body, thus improving the capacity of respiratory system.
Improve and improve the function of the circulatory system
Regular morning exercises can not only strengthen metabolism, but also improve blood vessel elasticity, increase blood volume, promote blood circulation, improve the body's oxygen absorption ability, enhance the body's immunity and increase the tolerance to summer heat.
Make weight loss effective
In summer, people's appetite will drop. If we insist on reasonable and effective exercise, we can not only improve the body's heat adaptability, but also increase energy consumption and make weight loss fruitful. But we should pay attention to the following two points:
Control exercise
People who exercise regularly at ordinary times have no problem with their heartbeat and sweating during summer exercise. We can judge whether the amount of exercise is too large from the physical state after exercise: it is normal to be tired just after exercise; However, if you sleep for a while and you are still very tired the next day, you should pay attention to adjusting the intensity of exercise.
Ensure adequate nutrition.
According to the requirements of the balanced diet pyramid, the intake of various foods can be reduced in proportion. In addition, the intake of light foods such as fruits and vegetables can be appropriately increased. What needs special attention is that you can't skip the staple food just because you lose weight, otherwise the lack of energy will easily lead to the decline of your brain's working ability and affect your work and study.
Do you exercise in summer? 2 1. Summer exercise can detoxify.
In summer, we all need to keep on exercising and exercising. Although we sweat a lot, it is very beneficial to our detoxification function and can prevent some viruses from invading our bodies.
The human body secretes a large number of metabolites every day, and also produces various toxins. Every adult has 2-5 million sweat pores all over his body. When the body temperature rises to a certain extent, these sweat holes will automatically open, and the toxins in the body and body surface will be discharged through sweat, which is also the reason why the human body will feel refreshed after sweating.
2, summer exercise can lose weight.
In addition, insisting on exercise in summer has a very good effect on helping us all lose weight. Of course, the effect of exercise to lose weight is not limited to the season, but it is better to insist on doing fitness exercises in summer.
Among many ways to lose weight, physical exercise is undoubtedly the most effective, because when the human body exercises to a certain intensity, fat will burn into heat and be excreted through sweat, so all of us can do proper exercise and exercise in summer, which can not only promote health, but also promote body weight loss.
How about fitness in summer? What exercise should I do in summer?
First, take a walk.
Many people are worried about fitness, especially in summer, and many people are unwilling to exercise. In fact, separating your legs will naturally integrate you into the fitness army. Chinese medicine points out that walking is the best aerobic exercise in summer.
First of all, walking is easy to master. Secondly, walking is not limited by time and place. In addition, walking on the flat ground has little pressure on knees and ankles, which is suitable for almost everyone, including the elderly, the infirm and the severely obese. The walking equipment is also very simple. All you need is a pair of comfortable sports shoes, and you can embark on the road to health. Try to walk in shady streets or windy rivers or beaches, and the boulevard in the park is more suitable.
Everyone can find out the appropriate amount of exercise according to their age, physique and severity of illness. The general principle is not to be tired, and consciously sweat a little at every activity. During exercise, if you feel pain, fatigue and discomfort in the liver area, you should stop exercising and rest on your back to increase the blood flow of the liver and reduce the burden on the liver. After exercise, if the appetite improves, the body and mind are happy, the fatigue is reduced, and the liver function is improved, you can increase the activity according to your own ability.
Second, swimming.
The best exercise in summer is swimming. Swimming not only exercises hands, feet, waist and abdomen. But also beneficial to internal organs such as heart, brain, lung and liver. It is especially beneficial to blood vessels and is known as "vascular gymnastics". In addition, because the heat consumed in water is obviously higher than that on land, swimming can also reduce excessive weight and achieve the effect of bodybuilding.
Swimming time is very important. Six or seven in the morning, four or five in the afternoon and after seven or eight in the evening are all good choices. You can swim 10 minutes to half an hour at a time, about two or three times a week. The water temperature is low in summer morning, so you should wipe your body with cold water before entering the water to adapt your body to the stimulation of cold water and prevent cramps and other accidents. But try not to swim after 10 at night, or you will lose sleep because of excessive nerve excitement.
After landing, it is best to use an umbrella to shade the sun, or rest in a cool place, or use a bath towel to protect the skin, or apply sunscreen to exposed parts of the body. Wipe off the scale with a soft dry towel immediately after swimming, and it is best to rinse it with clear water. If there is water in your ear, you can use the method of "jumping on the same side" with one foot to discharge it. Then do some relaxation gymnastics and body massage, or take a nap in the sun 15-20 minutes to avoid muscle stiffness and fatigue.
Third, the fitness ball
Fitness ball, also known as Baoding iron ball. This exercise can harmonize qi and blood, relax tendons and activate collaterals, strengthen the body, strengthen the brain and improve intelligence, and is not limited by the venue and climate, so it is suitable for summer practice. If you can practice fitness ball regularly, it will have a good effect on hemiplegia sequelae, cervical spondylosis, scapulohumeral periarthritis, coronary heart disease, finger dysfunction and other diseases. In addition, due to the frequent friction between the iron ball and the palm skin, static electricity and thermal effect will also play a role in promoting blood circulation and treating diseases in all parts of the body.
At the same time, the elderly can play fitness ball for a long time, and through the movement of fingers and palms, they can also make fingers, palms and wrists flex and stretch flexibly, promote the movement of upper limb muscles such as fingers, wrists and elbows, and can prevent and correct symptoms such as numbness, trembling and decreased grip strength of upper limbs caused by degenerative diseases of the elderly.
Moreover, hand movements are also very beneficial to the brain. When people play fitness ball, they can concentrate their thoughts on their hands, eliminate all kinds of distractions, eliminate tension and relax their brains. Therefore, playing fitness balls regularly can also effectively protect the brain, slow down the aging of the brain, and avoid the occurrence of Alzheimer's disease.