Matters needing attention in summer physical exercise, life lies in exercise, and hot summer is no exception, but how to effectively exercise to prevent heatstroke under the scorching sun? Come and have a look at the precautions of summer physical exercise, and you will definitely gain something!
Matters needing attention in summer exercise 1 frequently asked questions in summer exercise
Beware of heatstroke
The weather is hot in summer, and long-term outdoor exercise increases the risk of heatstroke. If you feel poor breathing, dizziness, blackness in front of your eyes, weakness in your limbs, etc., then you can be sure that it is heatstroke.
At this time, you need to move to a cool place, replenish water immediately and have a quiet rest. You should be able to pat your forehead and temples gradually to help you recover as soon as possible.
If the overdose is serious, you need to pay attention to lying on your back and don't have to move your parts casually. You can spray some Huoxiang Zhengqi water in your mouth to help your body recover quickly.
Be careful of water shortage.
Due to the high temperature in summer, long-term fitness exercise will transform the water in the body into sweat, and high temperature will accelerate the evaporation of water, resulting in a decrease in water.
If you feel thirsty and thirsty, you can tell that you are short of water. When many people are short of water, they will take water for a fierce irrigation, which is not correct. The body with less water should replenish water from shallow to deep, and it is best to replenish salt water little by little.
When the heart and lungs explode
In summer, it is natural to drink iced drinks. But people after fitness exercise should be careful to prevent iced drinks. In the whole process of fitness exercise, the blood of the body will accelerate the circulatory system and raise the body temperature.
Even if you have stopped exercising, within half an hour, the human body temperature will remain high, and it will be difficult to reduce it for a while. Eating iced drinks at this time will cause the esophagus, stomach and other places to collapse greatly and feel uncomfortable.
It is necessary to replenish water and moisturize after exercise, but it is best to eat a small amount of normal temperature water about 20 minutes after stopping fitness exercise. Iced drinks are delicious, so that the physical and mental health of the body can be eaten after exercise.
Beware of sunburn
Friends who choose outdoor activities look here! You should pay close attention to the temperature. When the temperature is too high, your exposed skin may be in danger of sunburn. This time is not suitable for outdoor activities, you should choose indoor fitness.
What should I pay attention to in summer exercise?
You don't have to exercise for a long time.
Under normal circumstances, an exercise time should not be too long to prevent heatstroke. The time limit for each exercise is no more than 30 minutes. If you need to exercise for a long time, take a rest every 20 minutes and replenish appropriate salt water.
Don't exercise in the obvious sunlight.
In summer, the ultraviolet rays in the sun are very obvious, and the skin of the body is exposed to direct sunlight for a long time, which can cause burns of 1 ~ 2 degrees. In addition, ultraviolet rays can also reach meningitis and fundus macula through skin, bones and radiation sources, causing damage to human brain and eyes. Therefore, summer exercise should be carried out in the morning and evening when the light is poor, or in the shade.
Don't do high-toughness exercise in a narrow air-conditioned room.
When people exercise, their body temperature rises, their metabolism accelerates, their skin pores open to the outside world, and their epidermis sweats. If they are in an unnatural and cold central air-conditioned natural environment, they are very easy to get sick.
Don't drink plenty of water immediately after exercise.
Exercise and sweat a lot in summer. If you drink plenty of water immediately after exercise, it will increase the pressure on the blood and respiratory system, digestive tract and especially the heart. In addition, drinking plenty of water will increase sweating and further loss of salt, which will cause muscle contracture, leg cramps and other diseases.
Don't rinse with cold water immediately after exercise.
After exercise, many people like to wash their faces, wash their hair and even take a shower with cold water. When exercising in summer, many capillaries of the skin become larger, which is beneficial to the body's heat discharge. At this time, sudden cold stimulation will suddenly close the skin pores that have been opened to the outside world, leading to the disorder of human visceral nerve function and brain-specific immune disorder.
Precautions for summer exercise 2 Before exercise
Sports venues and time
In order to avoid sunlight, indoor air-conditioned rooms should be chosen as far as possible for activities. If you are outdoors, try to exercise in the morning, after 4 pm and other cool time, and take sun protection measures. Because if the skin is exposed to the hot sun for a long time, it will cause burns of 1-2 degrees, heatstroke or heatstroke. At the same time, ultraviolet rays will penetrate the skin and bones, radiate to the meninges and retina, and cause damage to the brain and eyeballs. So be sure to pay attention to sun protection.
Exercise intensity
In summer, the human body consumes a lot of energy, and strenuous exercise makes muscles overload. I suggest you choose sports with low physical consumption, low technical requirements, less time requirements and appropriate intensity, such as swimming, yoga, brisk walking and badminton, which are more suitable for summer. Warm-up before exercise cannot be omitted!
protective equipment
It is hot in summer, so you should prepare enough water before preparing for exercise to prevent excessive consumption of water in your body. 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.
food supply
Don't do a lot of exercise on an empty stomach, and have a reasonable diet and nutrition. 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.
In operation
Don't be too violent
Because of the high temperature in summer, strenuous actions can easily overload your muscles and make you easily injured. It's very important to master simple laws. In sports, you need to keep your original rhythm frequency, so that your physical strength will not be easily wasted.
Scientific drinking water
Before and during exercise, you can drink some sports drinks to quickly replenish electrolytes for your body. It is not recommended to drink sports drinks after exercise, which will easily increase the burden on the body. Pay attention to hydration. Drinking a small amount of water at a time will stimulate the stomach greatly, and it will cause diuresis and cause water loss.
Reasonable rest
When choosing a rest point for outdoor sports, you should choose a cool place that can avoid sun exposure and good ventilation. When resting, unbutton your sleeves and neckline, pull up your trouser legs and dissipate heat quickly to cool down as soon as possible and keep your body comfortable. When exercising indoors, the time should not be too long, and there should be enough rest time.
After exercise
Don't rest right away.
During exercise, the body is in a state of high excitement. When the exercise stops suddenly, a large amount of venous blood in the limbs can't return to the heart in time and stay in the limbs, which leads to insufficient blood supply to the heart and dizziness, nausea and even vomiting in the brain due to cardiac ischemia. After strenuous exercise, take a proper walk and take a deep breath to relieve muscle fatigue.
After strenuous exercise, walk around properly, take a deep breath, relieve muscle fatigue, and do some stretching exercises in situ.
Don't take a cold bath right away.
Blood flow to muscles increases during exercise. If you take a bath immediately after stopping exercise, the blood supply to important organs such as heart and brain will be insufficient, leading to dizziness, nausea, general weakness and other symptoms.
During exercise, the body's metabolism is strengthened, subcutaneous blood vessels are dilated, and a lot of sweating occurs. Taking a cold bath will lead to a lot of heat not being distributed well, which will make the muscles more tense.
Wait until the sweat is dry before taking a bath with warm water. The water temperature should be 1-2 degrees higher than your body temperature.
Don't drink a lot of water
After strenuous exercise, the body will consume a lot, and the functions of all parts are at a relatively low level. At this time, if you drink plenty of water, your heart will be overburdened. Drinking too much water at a time can easily lead to blood dilution in the stomach, affect appetite and even cause stomach pain. Moreover, drinking cold water can also stimulate the stomach and cause symptoms such as stomach pain.
After light exercise: replenish 100ml water immediately or after resting for 5 minutes, and replenish water again after 10 minutes.
After strenuous exercise: only rinse your mouth or drink a small amount of water (no more than 50ml), and after a period of rest, increase the amount of water (100ml is appropriate). Replenish water after ten minutes.
Don't be greedy for cold drinks
During exercise, a large amount of blood rushes to muscles and body surface, 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, and severe cases may lay the foundation for chronic gastritis and gastric ulcer in the future.
It is advisable to use warm water, and don't drink too sweet cold drinks, so as not to increase the burden on the stomach.
Don't eat it right away.
During exercise, the whole body blood is supplied to the moving organs, while the supply of various organs in the abdominal cavity is relatively reduced. If you eat in a hurry, it will easily increase the burden on the digestive organs, cause dysfunction and even cause many diseases.
Try to rest for 30-60 minutes after exercise before eating.