What should I pay attention to when playing table tennis in summer?
1 It is best to wear light-colored jerseys with high cotton content.
Light-colored clothes can reduce the absorption of heat and make them cooler to wear; Dark clothes will absorb more heat energy, which makes them sultry. Cotton fabric absorbs heat and sweat, while chemical fiber products do not absorb sweat. Sweat accumulates in clothes, and it is easy to catch a cold when the wind blows. Therefore, it is best to wear light-colored cotton fabrics in dog days. The looser the style, the better the heat dissipation performance, and the lighter the color, the less likely it is to absorb heat.
2 Reasonable arrangement of game time and exercise
In hot weather, the human body consumes a lot of energy and sweats a lot, so the exercise intensity should not be too great and the play time should not be too long. Otherwise, it is easy to sweat and sweat too much, which will not only hurt Yin Qi, but also hurt Yang Qi. Therefore, it is necessary to reasonably arrange the daily playing time and amount of exercise. Middle-aged and elderly golfers are best arranged from 7 am to 9 am; 19 pm to 2 1 pm. Play for about an hour every day and rest for half an hour 10 minute. It is also best for young and middle-aged people to play ball after 5 pm, and the longest time is about two hours.
Before playing ball, you should prepare drinks and medicines to reduce fever and quench thirst.
On a hot day, you sweat a lot, and the loss of minerals, especially salt, is large, which is easy to reduce the osmotic pressure of cells, leading to sodium metabolism disorder and cramps. If the indoor air is not ventilated, excessive exercise will cause dizziness, headache, nausea and vomiting. Once these symptoms appear, you should immediately sit down and rest in a cool and ventilated place, drink some cold salt and boiled water, breathe fresh air, and apply a cold towel to your forehead or armpit. Those who are still not relieved can take Ren Dan, Shidishui and other summer drugs. If you still don't get better, you should seek medical advice immediately. Therefore, it is very important to prepare mung bean soup, cold salt boiled water, Ren Dan and other drinks and medicines for playing on a hot day. Hydrate several times. Drink 10 to 15 minutes during exercise 150 to 200ml. Don't drink too much. Drinking too much at a time will increase the burden on the heart. At the same time, be careful not to drink too sweet drinks, so as not to increase the burden on the stomach.
Don't take a bath in the air-conditioned room immediately after playing ball.
After full exercise, the human body will sweat a lot and the pores of the whole body will open. If you suddenly enter the air-conditioned room to blow cold air and pour cold water on yourself, it will cause a cold and fever. Moreover, bathing can't help muscles relax, but it will make muscles more nervous. The correct way is to wait for the sweat on your body to dry before taking a bath with warm water. The water temperature should be around 38℃.
You can't eat cold drinks and drink immediately after playing ball.
Some people are used to drinking cold drinks and barbecues with friends after playing football, which is unhealthy and harmful to their health. Eating cold drinks with high body temperature will hurt your stomach. This is because when playing ball, a lot of blood rushes to the muscles and body surface, while the digestive system is in a relatively ischemic state. 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. Mildly, it will cause symptoms of acute gastroenteritis such as indigestion, vomiting, diarrhea, abdominal pain, etc. In severe cases, it will increase moisture in the body, which is the source of all diseases. Experiments show that drinks with water temperature of about 25℃-30℃ can quickly penetrate into mucosal tissues, be absorbed by the stomach, and relieve summer heat and thirst. Warm and light salt water is the best drink after exercise.
The dog days are light and eat more fruits.
Summer is the most vigorous season of human metabolism in a year. At this time, people's digestive function is relatively weak. Therefore, the diet should be light and delicious, and avoid greasy and indigestible food. Pay attention to clearing heat, strengthening spleen and nourishing stomach. It is best to drink some porridge in the morning and evening, which can not only quench your thirst, but also nourish your body and help Yang Qi, in line with the principle of "nourishing yang in spring and summer". For fruits, eat 2 to 3 fruits every day. Apple, grape, papaya, loquat and other peaceful fruits are suitable for people of all physiques. People with deficiency and cold constitution had better eat less cold fruits, such as bananas, Sydney, watermelons and persimmons. If not, it is best not to eat it after freezing. If the exercise time is prolonged, sweets and sweet drinks need to be supplemented.
7 prevent heatstroke and heatstroke.
Playing ball in dog days, due to the high temperature and large amount of exercise, the heat accumulated in the body is more than that emitted. If you don't pay attention to prevention, it's easy to have a fever, ranging from heat exhaustion to heatstroke.
Development: common sense of summer sports
Time:
For outdoor sports, the time should not be noon, but early morning or dusk.
Drinks:
There is more water evaporation in summer, so drinking water is especially important for bodybuilders. If you exercise outdoors, you'd better take some warm water with you.
Wear:
Summer sports clothes and cotton fabrics are the best. The looser the style, the better the heat dissipation performance, and the lighter the color, the less likely it is to absorb heat. Athletes should also avoid wearing sweaty clothes and continue to exercise, which will easily cause skin diseases over time.
Location:
Rivers and lakes, parks and courtyards and other places with fresh air are all good sports environments. People who choose indoor fitness must stay away from the air conditioner during exercise. Don't blow the air conditioner directly after exercise, let alone stand in front of the air conditioner and blow their heads directly.
Exercise amount:
The exercise time in summer should not be too long, and should be kept at 1/2- 1/3 of the daily exercise. Exercise should start with a small amount of exercise and a short time, so that the body can slowly adapt to the hot weather. It is advisable to exercise for 20 to 30 minutes at a time. If you exercise for a long time, you can arrange one or two breaks in between.