Due to the weather, summer fitness has its particularity, and different fitness programs have different effects, and different people also have different choices.
Swimming is the best fitness program in summer. Swimming can not only exercise the whole body, but also reduce the heat in summer. Others such as hot springs, aerobics, yoga and mechanical exercise are all good indoor sports and fitness programs. In summer, the sun is scorching and the ultraviolet rays are strong. Choosing indoor exercise can protect the skin from injury, and it is also helpful for the purpose of fitness if there is a professional coach. When the sun is not very strong in the morning and evening, it is also very healthy to do some moderate aerobic exercise, such as running, walking, tennis and cycling. Exercise in the morning helps to promote blood circulation, and fitness at night helps to sleep. But outdoor sports should especially prevent cold wind and cold, pay attention to sun protection, and it is best to apply sunscreen before exercise. build
In addition, the choice of summer fitness programs should be based on your physical condition and endurance, such as mountain climbing, ball games, aerobics and other projects can be carried out appropriately, but we must pay attention to step by step in order to obtain good benefits.
Morning exercises should be put off as much as possible.
In summer, many people are used to getting up early to take part in physical exercise, which is a misunderstanding. In fact, the concentration of carbon dioxide in the air is very high in the morning, so it is difficult to breathe enough oxygen. In addition, after sleeping at night, the blood viscosity of human body is relatively high in the morning and the flow is not smooth. Coupled with the hot weather, there is more water evaporation in the body, and early morning exercise can easily lead to cardiovascular diseases.
Don't exercise for too long
Under normal circumstances, an exercise time should not be too long to avoid heatstroke. Do not exercise for more than 30 minutes at a time. If you need to exercise for a long time, take a rest every 20 minutes or so and add appropriate amount of light salt water.
Don't exercise in the strong sunlight.
In summer, the sun's ultraviolet rays are particularly strong, and human skin is exposed for a long time, which can cause 1 ~ 2 degree burns. In addition, ultraviolet rays can penetrate the skin and bones, radiate to the meninges and retina, and damage the brain and eyeballs. Therefore, summer exercise should be carried out in the morning and evening when the sun is weak, or in the shade.
Don't do high-intensity exercise in a small air-conditioned room.
When people are exercising, their body temperature rises, their metabolism speeds up, their pores open and their bodies sweat. If they are in an unventilated and cold air-conditioned environment, they are excited by cold and hot, and they are easy to get sick.
Necessary warm-up
This is a necessary process before starting exercise. It takes 5 minutes for the body to move completely, and it is best to feel a little sweaty.
Necessary stretching exercise
Stretching helps you relax your muscles, so as to prevent muscle aches the next day. It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20 to 30 seconds, which helps to relax the muscles.
Don't be too hasty
Intense exercise will overload your muscles and make them weak. So, here is a simple rule: hold up for 2 seconds, hold down for 4 seconds, and keep a rhythmic movement. You know, the slower you do it, the better you will do it.
Don't drink plenty of water immediately after exercise.
Sweating a lot in summer, if you drink a lot of water immediately after exercise, it will increase the burden on the blood circulation system, digestive system and especially the heart. At the same time, drinking a lot of water will increase sweating and further loss of salt, which will cause convulsions, cramps and other symptoms.
Don't take a cold shower immediately after exercise.
After exercise, many people like to wash their faces, wash their hair and even take a bath with cold water. When exercising in summer, the skin capillaries expand a lot to help the body dissipate heat. At this time, sudden cold stimulation will suddenly close the open pores on the body surface, leading to dysfunction of internal organs and abnormal temperature regulation of the brain.
Don't eat too many cold drinks after exercise.
Physical exercise can make a lot of blood rush to muscles and body surface, while the digestive system is in a state of relative anemia. A large number of cold drinks not only reduce the temperature of the stomach, but also dilute the gastric juice, which can cause indigestion and acute gastritis.
Don't wear sportswear.
Exercise in summer, sweat secretion is more, and clothes are almost all wet. Some young people are often lazy to change sweaty clothes because of their strong physique, which is easy to cause rheumatism or arthritis.