It is very learned to replenish water before and after exercise and during exercise. Proper drinking helps to maintain the balance of body fluids and ensure the health and safety of bodybuilders.
When you run on the treadmill for dozens of minutes, or after a hearty basketball game, drinking water becomes a natural choice to quench your thirst and eliminate fatigue. Among all kinds of drinks, iced drinks and sweet drinks are especially popular with young people. However, many people also have this experience: after drinking a lot of water, they still don't quench their thirst, and even the more they drink, the more thirsty they become. Some people also have symptoms such as elevated body temperature and muscle spasm.
In fact, it is very learned to replenish water before and after exercise and during exercise. Proper drinking helps to maintain the balance of body fluids and ensure the health and safety of bodybuilders. The American College of Sports Medicine, the authoritative organization in the field of sports medicine in the world, summarizes the principle of sports hydration as follows:
1. Drink about 500ml of boiled water 2 hours before exercise. This is because supplementing water before exercise can improve the body's thermal regulation ability and reduce the heart rate during exercise. Replenishing water 2 hours in advance can give the kidneys enough time for metabolism, adjust the balance between body fluids and osmotic pressure to the best state, and have enough time to discharge excess water from the body.
2. During exercise, if the time exceeds 1 hour, drink some light salt, add 0.11-0/5g of salt to each liter of water, and control the water temperature at 15-22 degrees Celsius. Sweat a lot during exercise, and sweat contains many ionic components. At this time, drinking boiled water without any ion content will not have a supplementary effect. However, light salt water can replenish lost ions in time to prevent discomfort such as hyponatremia. When you go to exercise, you'd better take a thermos cup and flush light salt water in proportion. Even if you don't feel thirsty, it's best to drink one or two cups every 20 minutes to balance the loss of sweat in your body and avoid the damage caused by dehydration.
Third, drink electrolyte drinks after exercise, that is, drinks containing minerals such as sodium, potassium, chlorine, magnesium, calcium and phosphorus. Or you can add some sugar to the boiling water at the ratio of 1: 15. Adding sugar to water is to maintain a certain blood sugar concentration, delay the occurrence of fatigue, and thus ensure the health of bodybuilders.
The above introduces how to drink water in summer exercise. Generally speaking, you should drink boiled water before exercise, and drink light salt water, exercise water and electrolyzed water during exercise. Therefore, summer fitness should pay attention to hydration, which will have a better fitness effect.
Expanding reading: tips for fitness in summer
Choose the right time to reduce the strength.
"The weather is hot, first of all, we must pay attention to choosing exercise time." The sunshine is strongest in summer, and people sweat a lot, so when and how long it takes to exercise is very important.
Outdoor sports are best chosen in the early morning or evening. Take swimming as an example, 4:00-7:00 pm is the most suitable, and it is appropriate to swim for 10-30 minutes each time, but don't swim after 10 at night, otherwise it will affect the rest at night; In the morning, the water temperature is low, so be prepared before entering the water and wipe your body with cold water to prevent cramps. Indoor exercise can avoid direct sunlight, but many gyms have too much air conditioning and insufficient air circulation, so it is best to control the exercise time within 1 hour.
At the same time, it is not suitable for high-intensity exercise in high temperature environment. Brighton mcdermott, a sports coach at the University of Connecticut, said that the human body consumes a lot of energy in summer. If the intensity is too high, it is easy to hurt the body. We should choose some low-intensity "light sports", such as walking, simple aerobics and ballroom dancing. "Be sure to step by step and gradually increase the intensity and time of exercise. This allows the body to gradually adapt to higher temperatures. "
Sweat a lot and replenish water regularly.
Sweating during exercise can dissipate heat, consume energy and regulate body temperature. However, when exercising in hot weather, excessive sweating and a large amount of salt are lost, which is easy to reduce the osmotic pressure of cells, leading to sodium metabolism disorder and muscle spasm.
Brighton pointed out: "Dark urine color is the earliest and most obvious symptom of dehydration. The normal color of urine should be like lemon juice, not apple juice. " Li Xiangru suggested drinking water, about 450-600 ml, for 10- 15 minutes before exercise. During exercise, it is best to drink some sports drinks every 15 minutes, but don't drink too much at a time, drink less often and take two sips. You can't "drink well at one time" after exercise, otherwise it will cause headaches and vomiting.
Tips for summer exercise
In order to make people's summer sports safer, the Sports and Fitness Association also gives some tips on summer sports. By following these suggestions, you can easily enjoy sports in hot weather!
Wear light cotton clothes. Light-colored clothes can reduce the absorption of heat, and pure cotton can dissipate heat and absorb sweat, making you more comfortable during exercise.
Intermittent pauses, more rest. After a period of exercise, it is very important to stop for a short rest and get enough sleep to prevent heatstroke.
Don't take a shower right away. Sweating after exercise, bathing in cold water immediately is easy to catch a cold and cause muscle tension. It is best to take a bath with warm water after rest.
Don't blow the air-conditioning fan. Blowing air conditioners and fans directly during exercise will affect the respiratory function and reduce the body's resistance.
Suitable for summer sports
First, take a walk.
Many people are worried about fitness, especially in summer, and many people are unwilling to exercise. In fact, separating your legs will naturally integrate you into the fitness army. Chinese medicine points out that walking is the best aerobic exercise in summer. First of all, walking is easy to master. Secondly, walking is not limited by time and place. In addition, walking on the flat ground has little pressure on knees and ankles, which is suitable for almost everyone, including the elderly, the infirm and the severely obese. The walking equipment is also very simple. All you need is a pair of comfortable sports shoes, and you can embark on the road to health. Try to walk in shady streets or windy rivers or beaches, and the boulevard in the park is more suitable.
Everyone can find out the appropriate amount of exercise according to their age, physique and severity of illness. The general principle is not to be tired, and consciously sweat a little at every activity. During exercise, if you feel pain, fatigue and discomfort in the liver area, you should stop exercising and rest on your back to increase the blood flow of the liver and reduce the burden on the liver. After exercise, if the appetite improves, the body and mind are happy, the fatigue is reduced, and the liver function is improved, you can increase the activity according to your own ability.
Second, swimming.
The best exercise in summer is swimming. Swimming not only exercises hands, feet, waist and abdomen. But also beneficial to internal organs such as heart, brain, lung and liver. It is especially beneficial to blood vessels and is known as "vascular gymnastics". In addition, because the heat consumed in water is obviously higher than that on land, swimming can also reduce excessive weight and achieve the effect of bodybuilding. Swimming time is very important. Six or seven in the morning, four or five in the afternoon and after seven or eight in the evening are all good choices. You can swim 10 minutes to half an hour at a time, about two or three times a week. The water temperature is low in summer morning, so you should wipe your body with cold water before entering the water to adapt your body to the stimulation of cold water and prevent cramps and other accidents. But try not to swim after 10 at night, or you will lose sleep because of excessive nerve excitement.
After landing, it is best to use an umbrella to shade the sun, or rest in a cool place, or use a bath towel to protect the skin, or apply sunscreen to exposed parts of the body. Wipe off the scale with a soft dry towel immediately after swimming, and it is best to rinse it with clean water. If there is water in your ear, you can use the method of "jumping on the same side" with one foot to discharge it. Then do some relaxation gymnastics and body massage, or take a nap in the sun 15-20 minutes to avoid muscle stiffness and fatigue.
Third, the fitness ball
Fitness ball, also known as Baoding iron ball. This exercise can harmonize qi and blood, relax tendons and activate collaterals, strengthen the body, strengthen the brain and improve intelligence, and is not limited by the venue and climate, so it is suitable for summer practice. If you can practice fitness ball regularly, it will have a good effect on hemiplegia sequelae, cervical spondylosis, scapulohumeral periarthritis, coronary heart disease, finger dysfunction and other diseases. In addition, due to the frequent friction between the iron ball and the palm skin, static electricity and thermal effect will also play a role in promoting blood circulation and treating diseases in all parts of the body.
At the same time, the elderly can play fitness ball for a long time, and through the movement of fingers and palms, they can also make fingers, palms and wrists flex and stretch flexibly, promote the movement of upper limb muscles such as fingers, wrists and elbows, and can prevent and correct symptoms such as numbness, trembling and decreased grip strength of upper limbs caused by degenerative diseases of the elderly. Moreover, hand movements are also very beneficial to the brain. When people play fitness ball, they can concentrate their thoughts on their hands, eliminate all kinds of distractions, eliminate tension and relax their brains. Therefore, playing fitness balls regularly can also effectively protect the brain, slow down the aging of the brain, and avoid the occurrence of Alzheimer's disease.
Fourth, badminton.
Badminton is played in indoor courts, so it is not easy to get sunburned. It is an ideal choice for summer sports. Badminton is a sport that can make people clear-headed, agile and exercise the whole body. Playing badminton can not only strengthen the body, lose weight and shape, prevent cervical spondylosis, but also promote metabolism, so that toxins in the body can be excreted with sweat.
Badminton is suitable for men, women and children, and the amount of exercise can be determined according to their age, physique, sports level and the characteristics of the venue environment. Teenagers can take exercise as an effective means to promote growth and improve physical function. The amount of exercise is moderate and the activity time is 40-50 minutes. The elderly and infirm can take exercise as a method of health care and rehabilitation. The amount of exercise should be small, and the activity time should be 20-30 minutes.
Matters needing attention in summer fitness
The first is the arrangement of fitness time. Each of us has different physical qualities and fitness habits. In this case, how should we exercise?
1, summer physical exercise, it is best to arrange it in the morning and after 4 pm.
Due to the strong penetrating infrared rays in the sun in summer, if the human body is exposed to the sun for a long time, the infrared rays will radiate to the meninges and brain cells through the hair, skin and skull, which will easily cause brain lesions and lead to symptoms similar to heatstroke.
You must pay attention to your physical quality when choosing the exercise mode.
For example, low-intensity moderate exercise should be carried out outdoors or in an environment below 28 degrees Celsius, such as walking, playing Tai Ji Chuan and doing health exercises. It is best to exercise in water, such as swimming and walking in water. High-intensity exercise should be carried out in the morning or evening when the temperature is relatively low. If you exercise at noon, you must limit the intensity and extend the rest time.
3. Stress response caused by hot weather.
If you don't have a good rest, you are restless and the temperature rises, your heart rate and blood pressure will fluctuate. The level of blood pressure cannot be said to be based on your own feelings. We suggest that you measure your blood pressure by increasing the frequency of blood pressure measurement. Don't be careless
4. Pay attention to adjusting the amount of exercise.
Even if the elderly have stable blood pressure and good health, the time and intensity of exercise should be adjusted downward with the increase of external temperature. If necessary, stop the usual strenuous exercise for a short time in the hottest dog days, change to other moderate exercises, or gradually start exercising after the outside temperature drops slightly.
5. Don't take a cold bath.
During exercise, the metabolism of the whole body is very vigorous, the heat generated in the body is greatly increased, and the capillaries in the skin are also greatly expanded, which is beneficial to the body's heat dissipation. If you take a cold bath immediately after exercise, the skin will be stimulated by supercooling, which will cause the capillaries to contract suddenly and the sweat pores to close suddenly, which will easily reduce the body's resistance and make you sick.
6. The increase of exercise intensity and time should be gradual.
Don't do excessive exercise, especially those who don't participate in sports for a long time. We should gradually increase the intensity of exercise, and it is best to gradually improve the duration and intensity of exercise. It can be extended from 20 minutes to 30 minutes, and 5 kilograms of dumbbells can be replaced by 8 kilograms.