Regarding the precautions for fitness in summer, as the saying goes, life lies in exercise. Many friends in life like fitness very much. Fitness has many benefits, but there are also many precautions, especially in hot summer. Let's share some precautions for summer fitness.
Precautions for fitness in summer 1 First, avoid high temperature "work".
Keep a short period of low exercise in summer, and let your body adapt to the hot weather slowly. Especially when the sun is strong from noon to 2 pm, try to avoid outdoor sports, because ultraviolet rays are particularly strong during this time, which will burn the skin and even stimulate the retina and meninges.
Second, choose clothes that absorb sweat.
When you exercise in summer, the temperature and humidity are very high. You must wear a sweat-absorbent cotton shirt, not a tight sportswear. If the moisture can't be discharged, it will put a lot of pressure on the heart. And you can't hang clothes with your own body. It is best to prepare a set of dry clothes, especially a coat, and put on wet clothes immediately after exercise, otherwise it will easily lead to rheumatism or arthritis.
Third, replenish water in advance.
The temperature is very high in summer, and a lot of exercise makes the water in the body lose faster. Therefore, it is recommended to drink 800 ml of water half an hour before exercise. If outdoor exercise lasts more than 30 minutes, be sure to bring a bottle of water, preferably supplemented with salt.
Fourth, a reasonable diet.
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.
5. Don't drink too much water.
If you drink plenty of water after exercise, it will increase the burden on the blood circulation system, digestive system, and especially the heart, making you more tired. The result of drinking plenty of water will only be more sweating, further loss of salt, causing convulsions and cramps.
Tips: It is recommended to drink a small amount of water many times, only a few mouthfuls at a time. In addition, don't eat too many cold drinks after exercise, otherwise your body will suddenly lose the balance of internal cold and external heat, causing stomach discomfort.
Matters needing attention in summer fitness 2 1. Exercise in summer, so that it can be arranged 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.
2. There are many ways to keep fit, and everyone's fitness purpose will be different. All of us must pay attention to our health when choosing exercise methods in summer.
For example, you should do low-intensity moderate exercise outdoors or indoors in an environment below 28 degrees Celsius, such as walking, playing Tai Ji Chuan, doing health exercises, and doing fitness 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 reactions caused by hot weather, such as poor rest, irritability and rising temperature, will cause fluctuations in heart rate and blood pressure.
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. The place with dense forest is not well ventilated, so it is not suitable for long-term exercise, and it is more suitable next to the forest.
You can't wait until you are thirsty. Exercise in hot weather, add 400 ml before exercise and several times during exercise, each time 150 ml, that is, 3 mouths. The total amount of boiling water in the whole day is about 2500 ml.
Long-term exercise is good for sports drinks (low-salt and low-sugar drinks). Drinking soup with meals and eating pickles properly are all good ways to supplement the lost sodium salt.
6. 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, you can stop the usual strenuous exercise for a short time on a hot day, change to other moderate-intensity exercises, or gradually start exercising after the outside temperature drops slightly.
7. During exercise, the metabolism of the whole body is very strong, the heat production in the body is greatly increased, and the capillaries in the skin are also greatly expanded, which is conducive to the heat dissipation of the body.
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.
8. 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, and gradually increase the intensity of exercise, so as 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.
9. Outdoor sports should pay special attention to sun protection and apply sunscreen before exercise.
10, eat a good combination of meat and vegetables, eat less and more meals, eat more fruits and foods with high protein content, and don't eat too greasy things after exercise.
1 1. Take 5 minutes to warm up before you start exercising, so that your body can fully move. It's good to feel a little sweaty.
12, drink warm drinks after exercise in summer, because people produce more calories during exercise, and the surface temperature of gastrointestinal tract also rises sharply. If you eat a lot of popsicles, iced soda, ice cream, etc. After exercise, intense cold stimulation will cause gastrointestinal blood vessels to contract and gland secretion to decrease, leading to loss of appetite and indigestion.
13. If you choose outdoor sports, wear a sun hat, apply sunscreen to prevent the invasion of ultraviolet rays, and bring cool oil and Huoxiang Zhengqi water (pills) to prevent heatstroke.
14, wear loose, light-colored sportswear. 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 is superior to chemical fiber products in heat absorption and sweat absorption.
Therefore, it is best to wear light cotton in summer sportswear. The looser the style, the better the heat dissipation performance, and the lighter the color, the less likely it is to absorb heat.
15. Go to a regular gym and choose a professional and experienced coach. Before you start the planned exercise, you should have the corresponding physical test and physical fitness test. Let the coach tailor the training plan according to the individual situation. According to the relevant requirements of the gym and the coach's suggestion, this is a direct and good method to prevent sports injuries.
16, taking fat reduction as an example, generally speaking, strength equipment training should be arranged twice a week to improve the oxygen binding ability of fat; Secondly, arrange intensive cardiopulmonary exercise twice a week to increase the health index.
Practice for more than 30 minutes, and the heart rate should be controlled at 70%~80%, which can consume more fat. The big heart rate is obtained by subtracting your actual age from 220.
For example, a 20-year-old man's heart rate is 220-20=200, and his heart rate per minute during exercise should be around 200*70%= 140 or 200*80%= 160, which can consume more fat.
What should I pay attention to after fitness?
Don't "omit" relaxing and organizing activities.
Practice shows that relaxation and finishing activities can not only make athletes' cerebral cortex excited, but also accelerate their heartbeat and breathing frequency, and through appropriate relaxation exercises, such as bare hands, walking, relaxing massage, breathing rhythm relaxation exercises, etc., athletes can return to the quiet state before exercise.
But also help to restore muscle fatigue, reduce the discomfort of acid swelling, and avoid dizziness, fatigue, nausea, vomiting, dizziness and other adverse phenomena after exercise and fitness. Therefore, we should do a good job of relaxation exercise after each fitness, which is conducive to the recovery of the body and the improvement of fitness effect.
Don't take a shower right away.
Many people will feel very tired after fitness exercise, and the sweat stains on their bodies are very uncomfortable. At this time, bathing is a good way, which can not only eliminate fatigue, but also decontaminate. In fact, this practice is not scientific.
Because the blood flow to the muscles increases during exercise, the heart rate is recalled. After stopping exercise, this situation will continue for some time. If you take a hot bath at this time, the blood will not be enough to supply other important organs, such as the heart and brain, and you will feel dizzy, nausea, general weakness and even other diseases, so pay special attention.
Taking a cold bath immediately after exercise does more harm than good. Because the metabolic process of the body is strengthened during exercise, the subcutaneous blood vessels dilate and sweat a lot.
Take a cold bath immediately after exercise, so that a lot of heat generated in the body can not be dissipated well, forming internal heat and external cooling, destroying the balance of the human body and easily getting sick. The correct way is to take a rest after exercise and take a shower after the pulse is stable. It is wise to take a hot bath.
It is not advisable to eat a lot of sugar.
Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength.
So after strenuous exercise, eat more foods containing vitamin B 1, such as vegetables, liver, eggs and so on.
Don't drink alcohol to relieve fatigue.
Drinking after exercise is a no-no, and friends who like drinking must pay attention. In order to keep fit, everyone must not drink alcohol after exercise.
After strenuous exercise, people's physical function will be at a higher level. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which will do more harm to organs such as liver and stomach than usual.
This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. Drinking beer after exercise is not good, it will increase uric acid in the blood, which will greatly stimulate the joints and cause inflammation.