Summer exercise should be selected from 5 pm to 7 pm. In the past few days, our city has entered sunny and hot weather, with the highest temperature exceeding 40 degrees Celsius! According to the weather forecast, although there will be sporadic rainfall in some areas, such high temperature weather will continue for more than 20 days, and it is inevitable to climb to 40 degrees Celsius again. The high temperature "tiger" scared away the desire of most sports enthusiasts. However, several sports medicine experts interviewed by this newspaper yesterday told reporters that in fact, as long as you are prepared for heatstroke prevention and exercise according to proper arrangements, you can also sweat happily at 40 degrees Celsius. Carefully select high-temperature exercise items and time cases. Under the high temperature, the second badminton training class of Sunshine Summer Camp of our newspaper cancelled the afternoon class at the suggestion of experts. And a student who is used to exercising in the afternoon is puzzled: "Can't you exercise in the afternoon under high temperature?" Experts answer Xiao (director of the physical education department of Nankai Middle School in Chongqing, leader of the municipal physical education discipline) project: If there is no special sports hobby at high temperature, try to choose indoor projects with less exercise during this time. Such as tennis, bowling, swimming, walking and mountain climbing. Time: 65438+ From 00: 30 am to 3: 30 pm, the period with the highest temperature and the strongest direct sunlight should be avoided, because in this "cruel" environment, it will not only fail to achieve the purpose of exercise, but also cause harm to the human body. Try to arrange the time in the early morning, or after sunset from 5 pm to 7 pm. It is not appropriate to control the time exceeding the standard at 1 hour. Pan Xiao, who lives in Shapingba, has outstanding physical strength. He likes playing football best. For a long time, he played two football games on the big day of the weekend. However, last weekend, Pan Xiao still insisted on a day's double race in high temperature, feeling exhausted. After returning home, he developed symptoms of heatstroke. Experts answer small intensity: the amount of exercise in summer should not be too large, but it should be grasped according to the age group. Generally speaking, young people can exercise more, and middle-aged and elderly people and children should be strictly controlled. The professional method is heart rate control. At high temperature, the heart rate is controlled at 130~ 140 beats per minute, which is slightly lower than usual. The physical performance is that as long as you feel tired, you should stop. Length: Even professional team training will last less than one and a half hours in extremely hot conditions. Ordinary people exercise in extremely hot conditions, and it is generally appropriate to keep it for about an hour. If it is indoor sports such as table tennis and badminton, it is relatively better. If it is early in the morning or at night, it can be extended for half an hour. Don't take a cold bath when you recover from exercise. Wang Xiaoming, 15, lives in Yuzhong District. During the summer vacation, he likes to play basketball in Datianwan Gymnasium, and then go home and take a cold bath. But last weekend, I had a high fever the next day after playing basketball and taking a cold shower. He doesn't understand: why is it okay to take a cold bath at ordinary times, and now it's too hot to catch a cold? Taking a bath in time after exercise is a good habit, but there are also some places to pay attention to. First of all, don't take a bath immediately, and second, don't take a cold bath. Because after exercise, the accumulated heat in the human body has not been exhausted, and blood circulates violently on the skin surface. If you take a bath or a cold bath immediately, the stimulation of temperature difference will lead to common diseases such as colds. Means of recovery: After exercise, it is very important to emphasize muscle stretching. This is common in professional teams, but it is easy for amateurs to ignore it. Because muscles are prone to tension and fatigue after exercise, stretching helps to relieve fatigue, and it is easy to cause strain if you are not careful. After a lot of exercise, swimming and bathing also have a recovery effect. It should be noted that the bath time should not be too long, 10~ 15 minutes is enough. Case of avoiding drinking boiled water in nutritional supplement exercise Luo Yu, a 26-year-old company employee, usually has a good appetite. When summer comes, he also takes the time to exercise, sweat and lose weight. After exercise, he used to gulp down boiling water to quench his thirst, but during this time, he suddenly found that his appetite had dropped. Experts answer Yin Xijun's misunderstanding: It is very important to pay attention to hydration during summer exercise. But amateurs always have a misunderstanding that drinking boiled water is the best way to quench their thirst. In fact, it is forbidden to drink boiled water during and after exercise, because sweating during exercise will lead to the loss of a lot of minerals, vitamins and inorganic salts in the body. Drinking boiled water can not only supplement these nutrients, but also lead to negative effects such as blood dilution, and even lead to serious problems such as cramps. Suggestion: The correct water supplement should be mainly sports drinks or drinks containing sugar and salt. And drink a little water many times during exercise, because the blood is on the muscle surface during exercise. Dragging water may lead to blood dilution in the stomach, affect appetite and even cause stomach pain. It is the best choice to drink some cold water with the temperature around 10℃ instead of ice water. In addition, it is best to drink some cool vegetable soup after exercise, which can quench your thirst and supplement water and vitamins. Prevention of infectious fitness equipment should pay attention to the case Wang Jian, a coach of a fitness center in Yuzhong District, has always had good skin, but recently he suffered from skin disease. The doctor told him that he had an infectious skin disease, and his source of infection was probably the sports equipment in the gym. Experts Answer Wang Ping (Dean and Attending Physician, Chifeng Rehabilitation Hospital, Inner Mongolia Autonomous Region) Reason: With the development of the national fitness campaign, public fitness equipment such as gyms and "National Fitness Path" have to deal with many people every day, and a large number of bacteria and microorganisms may contaminate the surface of fitness equipment through human skin. Especially in summer, some exercisers often hold fitness equipment with sweaty hands, and some even spit on their hands before going to exercise to increase friction. These habits may turn fitness equipment into an intermediate channel for bacteria to stay and spread. Prevention: exercisers can carry some wet tissues with them. Before using public fitness equipment, wipe the handrails and other parts of the fitness equipment, and then wipe your hands and arms after fitness. Wash your hands carefully after every workout. Don't wipe your eyes, mouth or eat directly before washing your hands. Link emergency measures for heatstroke. Summer exercise should also pay attention to swimming ● Help heatstroke victims to the shade; ● Untie the collar of the heatstroke victim and keep breathing smoothly; ● Fan the ear and nose with a towel or fan to inhale more fresh air; ● If possible, put ice under his armpit with an ice pack or a wet towel, and wipe his forehead with a wet towel to cool down; ● In case of coma, pinch people; For more critical situations, please call 120. Necessary for summer exercise ● heatstroke prevention drugs, such as Huoxiang Zhengqi water (liquid), Ren Dan, cool oil and wind oil essence; ● Sports drinks; ● Towels; ● Shadow tool. Swimming should also pay attention to swimming in summer to cool off the heat, but it doesn't mean that you can swim for too long every day. Because the swimming pool is mainly tap water, its density is different from that of body fluids in human body. Soaking in water for too long will easily lead to the outward penetration of body fluids, which is also the reason why the skin will wrinkle when swimming for too long. So swimming time should not be too long. It is wise to swim for a while and rest on the shore. Generally, the total time should be controlled within 2 hours.