Eight points for attention in outdoor sports in summer, protect yourself while exercising. Outdoor sports in summer can help us exercise well, and exercise is conducive to strengthening our physique. Here I will show you the benefits of eight points for attention in outdoor sports in summer.

Eight precautions for outdoor sports in summer 1 1 Don't forget the heatstroke prevention measures.

If you do outdoor sports, you'd better wear sports sunglasses, sun hat and sunscreen to prevent the invasion of ultraviolet rays, and bring cool oil and Huoxiang Zhengqi water (pills) to prevent heatstroke. If possible, it is best to bring a heart rate monitor.

2. The intake of food and nutrition should be reasonable.

Eat staple food or fruit an hour before exercise. This is to prevent the intake of calories is too low, leading to poor physical strength.

3. Avoid exercising at high temperature.

Keep a short period of low exercise in summer, and let your body adapt to the hot weather slowly. Especially when the sun is strong from noon to 2 pm, try to avoid outdoor sports, because ultraviolet rays are particularly strong during this time, which will burn the skin and even stimulate the retina and meninges.

4. Choose practical sweat-absorbent clothing.

When you exercise in summer, the temperature and humidity are very high. You must wear a sweat-absorbent cotton shirt, not a tight sportswear. If the moisture can't be discharged, it will put a lot of pressure on the heart. And you can't hang clothes with your own body. It is best to prepare a set of dry clothes, especially a coat, and put on wet clothes immediately after exercise, otherwise it will easily lead to rheumatism or arthritis.

5. When the weather is too hot, reduce exercise in time.

Affected by the scorching sun in summer, many sports are not suitable. You can climb stairs instead of climbing mountains, walk in the morning and evening instead of running, and so on. The best exercise in summer is swimming, which can cool down while exercising. If you must do long-distance exercise, you must pay attention to helping your body temperature dissipate. When walking in the sun, you can soak the sun hat with water; Walk out of the sun and take off your hat; When resting, try to put down your backpack and untie the neckline of your coat; The best place to rest is in the dark and ventilated place. And be sure to rest regularly.

6. Pay attention to replenish water in advance.

The temperature is very high in summer, and a lot of exercise makes the water in the body lose faster. Therefore, it is recommended to drink 800 ml of water half an hour before exercise. If outdoor exercise lasts more than 30 minutes, be sure to bring a bottle of water, preferably supplemented with salt.

7, cooling should not be too urgent.

Don't take a cold shower or blow an electric fan to turn on the air conditioner immediately after exercise. Because the metabolism of tissues and organs in the whole body increases after exercise, the capillaries in the skin expand a lot. At this time, if you take a cold shower or blow an electric fan immediately, the capillaries will contract as soon as they are cold, and the sweat glands will be closed, which will make people feel even more unbearable, and will also disturb the normal function of internal organs and easily catch a cold.

8. Don't drink too much water.

If you drink plenty of water after exercise, it will increase the burden on the blood circulation system, digestive system, and especially the heart, making you more tired. The result of drinking plenty of water will only be more sweating, further loss of salt, causing convulsions and cramps. It is recommended to drink several times, only a few mouthfuls at a time. In addition, don't eat too many cold drinks after exercise, otherwise your body will suddenly lose the balance of internal cold and external heat, causing stomach discomfort.

Eight Precautions for Outdoor Sports in Summer 2 People who are not fully prepared are the most vulnerable.

Dr. Chang Jian, a massage clinic in Changjian Chinese Medicine, said that since the beginning of spring, the number of citizens participating in mountaineering, running, badminton and tennis has increased, and the number of people who come to the clinic to seek treatment for sports injuries has also increased with the warming weather. Through observation, it can be found that many injured people are caused by insufficient preparation activities. Usually warm-up activities must be done, not done. People who do little exercise at ordinary times may get hurt as long as they do a little strenuous exercise.

Young people can jog before exercise and exercise their ankles and knees to prepare. The preparation should be between 30 minutes and 40 minutes. Old people should choose walking exercise and then do aerobic exercise. Warm-up is very important. Light exercise takes 5 to 10 minutes to make the body sweat slightly, and to pull apart joints and ligaments, so as to move the joints used in all sports, such as ankles, knees, wrists and hips. Ankle protection, elbow protection, waist protection and other equipment are necessary for people who are prone to sports injuries. Aerobic training time should not be too long. If you haven't exercised for a month or two, it's best to take a break after aerobic exercise 15 minutes, and don't continue to do high-intensity activities with large amount of exercise. People with a medical history should avoid strenuous exercise when exercising.

A large amount of hydration can help drain acid.

Many people will have backache after exercise. To prevent this reaction, don't do strenuous exercise when you are happy when you go out to play. If you exercise too much at one time, your body may have a big reaction the next day, lasting two to three weeks.

Try to replenish water in the body after a lot of exercise and drink plenty of water to prevent excessive discharge of lactic acid in the body. Too much lactic acid may make you ache all over. In addition, the reduction of water also increases the pressure on the kidneys, which is prone to gout. Drinking more water can expel acid. If you can't get a massage right away, you'd better take a hot bath.

If there are injuries such as ankle sprain, the first remedy is ice compress. If there is no ice at that time, wash 15 to 20 minutes with cold water to prevent hematoma caused by telangiectasia. Then you have to go to the nearest hospital and take a photo to see if there is any bone damage.

The so-called "naked running" is not to let you run naked, but to take off your running shoes and run like our ancestors. When wearing running shoes or training shoes to keep fit has become a part of life style, perhaps barefoot running can help you get rid of the monotonous and boring training method on the treadmill.

All of us are still active in the hunter's nature, which comes from our ancestors who tracked food across the plains. Our ancestors didn't wear any specially designed shoes. So, can we also run barefoot?

This argument is supported by data. Research shows that when running in running shoes, the gravity on the heel is equivalent to 2-3 times the weight of the heel. The resulting "heel strike" will often bring different degrees of pain to runners, which will lead to ankle sprain, tendinitis, pain in the front of tibia and even back problems.

According to statistics, every time a runner wears shoes runs 1 km, he will experience such a sudden and huge impact of about 1000 times. In contrast, runners who wear barefoot or extremely soft thin running shoes usually keep their elastic pace by stretching their bones at the front end or landing in the middle of their feet. This running mode makes full use of the architecture of feet and legs and the principles of Newtonian mechanics, and hardly produces any impact on the body, avoiding "heel impact" and reducing foot pain.

Start your naked running training.

Before joining the "barefoot running" team, you need to make a slow transition, strengthen the calf and foot muscles, and gradually adapt to this running style.

Lee Saxby, the best streaking expert in Britain, said that it is best to start streaking in the gym under the guidance of a fitness instructor.

First, the coach will wear jogging shoes to observe your running state on the training machine. Most of the test results show that our running posture is simply terrible.

Then, take off your shoes and try again barefoot. "Look up, look at the ground far away from you, and then fix your eyes on a certain point on the horizon." When you run, make sure your feet are always under your body, not in front of it. Try to keep everything relaxed and comfortable. "Li said.

At this point, put a metronome in front of the treadmill, adjust it to a faster speed (about 1 minute, 180 beats), and then run at this rhythm, and each step must follow each beat of the metronome strictly and accurately.

Every animal has its own natural rhythm when walking or running. This rhythm is to achieve the most suitable efficiency through the natural pace of rhythm. Running with our ideal rhythm, our bodies move in one direction regularly, so that we can make use of the most natural elasticity of our bodies when running.

After a period of practice, you will find that the whole gait has changed. When we were running, our forefoot touched the ground again. This is because when running with shoes on, people's whole legs are straight because their heels touch the ground, and they run like puppets.

Accustomed to barefoot running, it reduces the impact and effective mass when the foot suddenly touches the ground, makes the legs more elastic and natural, and makes the whole person's center of gravity more stable when running, just like free dancing.

It must be noted that running barefoot in the first six months is easy to cause injuries. It is suggested to choose a kind of "virtual barefoot running shoes" with special structure in the early stage, and make different parts such as heels and ankles as flexible as barefoot with special materials, which can not only protect your feet, but also help you get rid of the running shoes that you have been used to for a long time.

Li explained: "You can wear nothing, but special running shoes can still provide practical protection. The key is training. I think training is to reset our brains, just like updating a software to adapt you to barefoot running. "

Staying in bed after an injury is only part of the rest.

Nowadays, tennis and football, which many young people like, are highly antagonistic sports. It is more likely to cause injuries if you make a sharp turn and stop. In addition, when some people take part in sports, their skills are not enough and their posture is incorrect, which will also cause tennis elbow and other problems. There are still some people who have good physical fitness and feel that they are capable, so they despise the preparation before exercise, and as a result, they will be injured because they are not prepared for the activity.

Bed rest after injury is one of the methods of rest after injury, but it is not comprehensive. If not treated in time, it is easy to cause tissue adhesion, but it will last for a long time. Correct treatment can take effect quickly, even the pain can be relieved immediately, and the recovery is faster than simply staying in bed.

Attention should also be paid to preventing injuries in daily life.

During the treatment, Dr. Chang found that many patients with chronic diseases were caused by carelessness in their daily lives. People who work at their desks for a long time are prone to local soft tissue spasms, and it is easy to fall into the root cause after a long time.

In addition, it is especially necessary to avoid direct air-conditioning blowing when working in summer. If you really can't avoid the desk being under air conditioning, you need to rest for 2 to 3 minutes after working for half an hour. Short-term activities can also increase the blood circulation of the body and play a protective role. In daily life, you should also be careful not to do some actions that you feel very hard to avoid hurting your waist.