Proper fitness is good for physical and mental health. Then do you know what is the focus of health and fitness in summer?

Hot weather makes people mostly inactive, but in fact, summer is a good season for fitness. Liang Jianhua, a senior personal trainer of Asian sports and physical fitness, pointed out that as long as you learn to avoid disadvantages and protect yourself in sports, you can fully grasp the opportunity in summer and make yourself stronger.

Appropriate morning exercise time

Dawn comes early in summer, and many people who have the habit of doing morning exercises go out to exercise at dawn. In fact, before the sun comes out in the morning, the concentration of carbon dioxide in the air is so high that it is difficult to breathe fresh 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 morning exercises can easily lead to cardiovascular diseases. Therefore, people who are used to morning exercises should have a fixed time to exercise in the morning. They can get up earlier in summer than in winter, but not too early, so as not to affect their normal sleep time.

In fact, you don't need to exercise in the morning. You'd better choose the exercise time that suits you according to your habits and physique.

Avoid direct sunlight

In hot weather, many young people who like playing football and basketball wear little clothes and even exercise naked in the sun.

Liang Jianhua pointed out that there is plenty of sunshine in summer, especially when ultraviolet rays are strongest every morning 1 1 to 4 pm, which will directly harm people's skin. Therefore, in the process of fitness, try to avoid outdoor fitness when the sun is strongest, let alone naked fitness. It is best to wear sweat-absorbent, breathable and comfortable cotton sportswear. When you need to exercise in the sun, you can wear sunglasses and a sun hat, and you can also use some sunscreen skin care products to protect your eyes and skin. It is best for the elderly to exercise in the shade of big trees in the park in summer, which can not only make use of big trees to attract the wind to get a cool feeling, but also avoid the invasion of summer sunshine. It is best not to do fitness activities on the roadside, under the viaduct or in the busy business district.

Proper exercise and hydration

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. Generally speaking, 40 minutes before exercise to 1 hour is the best time to replenish water. At this time, you can drink some boiled water or sports drinks in moderation, and don't drink too much. But don't drink too much sugar before exercise, otherwise it will increase the pressure on the respiratory tract.

Keep drinking a small amount of water during exercise, and don't wait until you are thirsty. At this time, the best drink to replenish body moisture is boiled water. Drink a proper amount of water after exercise, and don't binge drink because of excessive sweating or thirst, because binge drinking is very irritating to the stomach. When it exceeds 1000 ml, it will cause diuresis through the body regulation mechanism, but it will cause water loss.