How to replenish water correctly in summer fitness?
Exercise hydration
First of all, for bodybuilders with low exercise intensity, the amount of sweating will not be great, as long as they drink 1-2 glasses of water before and after exercise. Generally speaking, for bodybuilders whose main purpose is to lose weight, they should drink 1 glass of water before exercise, 1 glass of water every 30 minutes during exercise and 1 glass of water after exercise. If possible, add a little salt to the water to make it taste slightly salty. Doing so can keep the internal environment of the bodybuilder stable and give full play to the fat burning effect brought by exercise. Secondly, for bodybuilders who exercise a lot, they should drink 2 glasses of water before exercise and one glass of water every 20 minutes during exercise. Not only a little salt should be added to the water, but also more sugar should be added. If conditions permit, it is best to add some honey. In this way, bodybuilders can keep enough blood sugar during exercise, so that muscles can get good working ability.
In addition, in summer, in addition to paying attention to hydration, we should also add more minerals to the body. Because many minerals will be lost with sweat when bodybuilders exercise, and their main components are potassium and sodium. It is suggested that bodybuilders can increase their mineral intake by eating more fruits or vegetables. Such as bananas, oranges and other fruits, or mushrooms, broccoli, peanuts and other vegetables.
How much exercise is appropriate in summer?
Moderate exercise
Summer is getting hotter and hotter, but many people are still doing high-intensity fitness activities in order to lose weight and dress in style. However, due to unreasonable exercise, some people have low blood sugar and decreased resistance, ranging from dizziness to syncope. Fitness consumes a lot of energy in summer, so it is suggested to choose appropriate sports, moderate exercise intensity and reasonable diet to truly achieve the purpose of fitness. Many untimely exercises and eating habits are bad for your health.
In summer, the temperature is high, and the human body consumes a lot. The body consumption is often not replenished in time, and the body is often weak. Excessive exercise will lead to low blood sugar and decreased resistance, and in severe cases, it will lead to fainting, which is not good for the body. Therefore, it is particularly important to grasp the amount of exercise in summer fitness. It is best to exercise for 30 to 45 minutes every day, and 30 minutes is best. Friends who are willing to lose weight can extend the exercise time to about 40 minutes.
Time periods and events of summer sports
Exercise time
In the choice of sports, 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 aerobics, yoga and mechanical exercises, are good indoor sports and fitness programs. When the sunshine is not very strong in the morning and evening, it is also very healthy to do some moderate aerobic exercise, such as running, walking, badminton and cycling. Exercise in the morning helps to promote blood circulation, and fitness at night helps to sleep. At the same time, outdoor sports should especially prevent cold wind and cold, pay attention to sun protection, and it is best to apply sunscreen before exercise.
Diet collocation after summer exercise
Sports diet
In terms of diet, people consume a lot of energy substances, vitamins and minerals after exercise, especially in summer, so everyone must supplement protein, vitamins and other necessary nutrients after fitness, and it is best to mix meat and vegetables in the diet and drink more boiled water. You can eat less and more meals, and eat more fruits and protein-rich foods. It's best not to eat anything too greasy after exercise. Eating foods with high water content helps to replenish the body's water in time. In addition, don't take a cold bath immediately after exercise, because exercise causes pores to open, and cold water can easily cause diseases such as colds.