How to keep fit in outdoor sports? Fitness can promote the body's metabolism. Exercise is an important way for us to keep our body function. Different people should arrange exercise time according to their living habits. Keeping healthy is the first essence of exercise. Let's see how to keep fit and learn about outdoor sports.

How to exercise outdoors 1 1? We use a simple calculation method to roughly calculate a person's (adult's) daily drinking water: adults should supplement 35~40 ml of water per kilogram of body weight, that is, 35~40 grams. For example, a person weighing 60 kilograms should supplement 2 every day. 2~2。 4 kilograms of water, this figure includes the water we get from our daily food.

2. The temperature of drinking water is also very particular. Medical experts suggest that it is best to drink warm water, which is quite suitable for room temperature. The water temperature should be 18 ~ 45 degrees Celsius, that is, don't drink water or drinks over 50 degrees Celsius in winter. The best water temperature should be close to body temperature, which is not only beneficial to absorption, but also can quench thirst faster.

3. Don't take the feeling of thirst as the basis of hydration. People will feel thirsty after sweating a lot, which is not entirely due to lack of water in the body, but due to the feeling that the saliva is small and thick, the mouth is sticky and the throat is dry. At this time, rinse your mouth with water to moisten your mouth and throat.

Then drink a small amount of water many times to make the water balanced. Don't wait until you are thirsty to replenish water, because lack of water has done harm to your body when you feel thirsty.

4. Outdoor activities need to replenish water, but don't overeat when replenishing water, because drinking a lot of water at one time is very bad for the body, because a lot of water enters the body in a short time, which will dilute the blood, make the blood volume suddenly increase and increase the burden on the heart.

In addition, a large amount of water enters the stomach and cannot be absorbed by the body in time (the speed of water absorption by the human body is at most 800 ml per hour), which will cause water to be stored in the stomach, dilute gastric juice and affect digestion. If you continue to exercise after drinking a lot of water, the water will shake in your stomach, making people uncomfortable and easily causing vomiting.

5, the correct way to drink water is a small number of times, which can not only keep the water balance in the body in time, but also will not increase the burden on the heart and stomach. The specific method is to take a sip at a time, first wet the whole mouth, and then slowly swallow the water in your mouth three times.

This method should form a habit, which can not only make the body replenish water in time, relieve the thirst of the mouth and throat, but also make the body not sweat a lot at once, and try to save the few precious water in outdoor activities. I believe many friends have tasted the taste of running out of water and food.

6. It is a good thing to replenish water and drink plenty of water in time, but relevant experts also remind everyone that excessive drinking water will lead to "water poisoning" and lead to "dehydration and hyponatremia".

Especially after sweating a lot, it is more likely to cause "water poisoning". Some people will drink a glass of wine when they are very thirsty for outdoor activities in summer, which makes them feel very thirsty and particularly cool. In fact, you may not know that this is a very wrong way to drink water.

Because the human body will lose a lot of water and salt at the same time after sweating a lot. If you drink plenty of boiled water without adding salt at this time, the water will be absorbed by the gastrointestinal tract and then discharged from the human body through sweating, and the human body will lose some salt with sweating.

In this way, the salt in the blood will gradually decrease, the water absorption capacity will decrease, and some water will be absorbed into tissues and cells quickly, causing cell edema and water poisoning. The specific symptoms are dizziness, dizziness, thirst, dizziness, and even sudden fainting in severe cases.

How to exercise outdoors? A survey by the American Medical Center also pointed out that the effect of running in sauna days was greatly reduced. An excellent runner can finish the race in less than two and a half hours in the weather around 10℃, but above 25℃, the speed will slow down by 2.5%. This is because the cool environment has less pressure on the body and less physical consumption. There are more inhalable particles such as dust in the air in summer than in other seasons. Because people are short of breath during exercise, more pollutants will be inhaled into the body, which is extremely unfavorable to the lungs. In this regard, Covent suggested that in high temperature and high humidity weather, it is best not to do aerobic exercise outdoors for a long time.

It's sultry and humid in sauna, and people will sweat when they are slightly active. At this time, exercise seems to be a kind of "torture". But for some people who like sports and have long-term exercise habits, the weather will not be an obstacle to their sports. At this time, you can use some non-sweating exercise instead of running, which will make the exercise effect more obvious. American Newsweek once wrote that any sweating exercise can not prevent or reduce the risk of various chronic diseases, and it has many benefits to human health. Here are some recommendations for you.

Keep your head up and walk in balance.

Put a small bag of rice or a book on your head and walk forward. In order to keep balance, you can hold it in your hand. Feel the feeling of this vertical axis and time it. This exercise has a good effect on shaping the spine and improving the body shape.

Limb movement

Lie flat with your arms and legs slightly apart, turn your palms to the ceiling, close your eyes, take three deep breaths, and focus on your completely empty body after each exhalation. Then from the toes to the top of your head, tighten and relax your muscles a little, and feel every link carefully. Shoulder and head muscles should be rotated instead of tightened. This is an effective exercise to develop the flexibility of the body, which has a strong relaxing effect and can also relieve tension.

Labor fitness

Experts from Harvard University and Stanford University made a special study on the relationship between housework and health, and listed the energy consumption table of housework. Sweeping the floor 15 minutes consumes about 60 calories; Hand washing clothes 1 hour consumes about 190 calories; Ironing clothes for 45 minutes consumes about 180 calories; Cleaning the glass window for 30 minutes consumes about 150 calories; Vacuum for 30 minutes with a vacuum cleaner, which consumes about 120 calories.