Pay attention to fever and fitness in hot summer, and exercise in summer plays an important role in health. However, the hot weather in summer consumes a lot of human body, so we should pay special attention to heatstroke prevention and cooling, so as not to affect our health. The following sharing hot summer fitness should pay attention to fever.
Pay attention to 1 with fever during summer heat and fitness. Specifically, there are three main types of "fever":
Thermal halo:
It is caused by the change of blood distribution in various parts of the body during exercise. Sweating a lot during fitness can lead to water loss and blood loss. At the same time, due to the need of skin heat dissipation, the blood circulation on the body surface is greatly strengthened, which leads to the decrease of blood pressure. In addition, the head is overheated, causing a strong reaction from the body. The main symptoms are dizziness, severe headache, nausea and vomiting, weak pulse, trance, and even coma in severe cases.
Heat spasm:
When the weather is hot, the human body sweats a lot, and the water and salt in the body are lost, which makes the electrolyte balance disorder, changes the biological sensitivity of muscles, and causes muscle spasms, among which the limb muscles with heavy load are most prone to spasms.
Heat exhaustion:
It is the dysfunction of some organs of the body caused by the regulation function of blood circulation system and thermal regulation system can not meet the requirements of thermal environment movement. The main manifestations are increased body heat production and increased body temperature. In severe cases, the body temperature can reach more than 42℃, facial flushing, burning skin, sometimes nosebleeds, stumbling gait and even syncope.
When bodybuilders have a "fever" or symptoms, they should leave the hot environment quickly, rest in the shade, and drink some salty drinks or Huoxiang Zhengqi water. For patients with high fever failure, they should lie on their backs quietly, hold their heads up and apply cold compress to their heads, use white wine or alcohol to wipe the bath, and supplement cold and salty boiled water or cold drinks many times. People with muscle spasms can drink more salty boiled water to withdraw their spasmodic muscles, and rub them repeatedly with gauze dipped in white wine or vinegar at the spasms. For those with severe headache, cold compress should be applied to the head and neck, and points such as Fengchi, Hegu and Zusanli should be applied. For heavier patients, while actively giving first aid, they should be sent to the nearest hospital for treatment in time.
Pay attention to fever 2 1, and relax in summer exercise.
The three standards of summer sports are: less physical consumption, low technical requirements and loose time requirements. For different groups, the way of exercise is different.
For office workers, it is not necessary to "move" and sweat, but to "bid farewell to sub-health state" easily. Walk home from work at night, as long as the time is controlled within one hour. Skipping rope for more than ten minutes without interruption. Climb the stairs at least once a day.
Women who need to lose weight can shake the hula hoop at home for more than 20 minutes. Stick to 20 sit-ups every night. Men only need to do 5- 10 push-ups every day.
Child: Exercise in a planned way to enhance physical fitness. Get up early every day and do two sets of broadcast gymnastics. Swimming exercises heart and lung function, each time it takes 10 minutes to half an hour, about two or three times a week. But for the sake of safety, it is best to choose an indoor swimming pool. You can play badminton with your parents at night.
Old people: Exercise moderately and observe the heart rate. Get up for half an hour in the morning, play Tai Ji Chuan, walk and run, usually 2-3 kilometers. You can do light and regular stretching exercises (including arms, cervical vertebrae, waist and legs) at home.
2, chronic patients can't stop
For sick people, moderate exercise in summer will not only cause diseases, but also enhance the recovery of diseases. Therefore, for patients, exercise can never stop. In particular, patients with chronic diseases such as hypertension and diabetes need to persist.
People with hypertension should focus on relaxation and light exercise, such as fitness running for 5-20 minutes (normal heart function), or running and walking together, running 1 minute and walking for 2 minutes; Run for 2 minutes and walk for 4 minutes. Allow manual workers to combine walking and running to extend to 20 minutes. There are walks, unarmed exercises, Tai Ji Chuan and so on.
For diabetic patients, exercise walking, walking slowly 15 minutes to 30 minutes, with 70-80 steps per minute as appropriate, walking moderately at 90- 100 steps per minute and walking quickly10-120. The speed of walking depends on one's strength.
3, sunscreen, moisturizing need to be guarded.
Summer is the strongest time of the year. Therefore, summer sports should first avoid direct sunlight and try to choose indoor sports venues, such as table tennis, indoor badminton and swimming. If you want to do outdoor sports, it is best to do it in the early morning or at dusk.
Excessive sweating and salt loss in summer can easily reduce the osmotic pressure of cells, leading to sodium metabolism disorder and muscle spasm. Therefore, you should drink 450 ml to 600 ml of water before 10- 15 minutes, and drink 150 ml to 240 ml of water every10-5 minutes during exercise. Even if you are not thirsty, don't drink too sweet drinks. You should also replenish water in time after exercise, but don't drink enough at one time, and "drink less many times".
Exercise in summer consumes a lot of physical strength, so exercise should follow the principle of "warm-up-exercise-ending". First of all, we should start with a small amount of exercise. After the muscles of all parts of the body are active, it is necessary to increase the amount of exercise one by one. At the end of the exercise, we should do some relaxation and adjustment activities, such as walking slowly, rubbing our legs and taking a few deep breaths.
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. Rivers and lakes, parks and courtyards and other places with fresh air are all good sports environments.
Safety reminder:
Patients with heart disease should not take part in strenuous exercise, especially in hot summer, where the temperature difference between indoor and outdoor is large. Summer is the season when people's hearts are full of fire and their lungs are weak. People with heart disease should go to bed late and get up early. Sleep late to adapt to natural yin deficiency and get up early, but only suitable for daily activities. In the evening, go to parks, rivers, lakes, courtyards and other places with fresh air, and choose appropriate sports, such as jogging, Tai Ji Chuan, Qigong and broadcast gymnastics. After dinner, a leisurely walk outdoors is good for your health.