Pay attention to three no-fitness after summer exercise. Fitness is a good thing for physical and mental health, which can make our body ideal and exercise ability better. However, sometimes some bad exercise habits will hurt our health in turn. Here are some tips for paying attention to three no-fitness after summer exercise.
After summer exercise, you should pay attention to three no-fitness. 1 sunbathing should be enough. Sunbathing has many benefits, but excessive sunbathing will also harm the water balance of eyes and body, and cause skin swelling, dermatitis, burns, blisters and even skin cancer. Sunbathing is best done at 9: 00- 1 1 or 16- 18. At first, you can bask in the sun for about 10 minutes, and then gradually increase it to 1-2 hours, constantly changing your posture. Don't suddenly get sunburned at the beginning. If the light is strong, you can wear sunglasses or cover your eyes with a white cloth or tent. The sunshine time of a day should not be too long, but enough is enough.
Jogging exercises to avoid heatstroke. The normal body temperature is 36.5 degrees Celsius, but when jogging in midsummer, the body temperature can rise by about 65438 0 degrees Celsius, or even higher. If you encounter high temperature and high pressure climate again, it will easily lead to heatstroke. So the exercise time should not be arranged at noon, and the place should be in a cool place. Exercise should not be too much. Weak people should not increase their heart rate more than 20 times per minute. When sweating, he should drink some light salt water and mung bean soup.
C matters needing attention in sports. Don't swim on an empty stomach, in case of insufficient energy in the body, so that the blood sugar in the brain is insufficient, causing dizziness, limb weakness, pale face and fainting; Don't swim just after eating, so as not to affect the digestive function because of the dilation of blood vessels on the body surface and the relative decrease of gastrointestinal blood. The best swimming time is about one hour after meals, and each swimming time should not exceed three hours. After swimming for half an hour, you should rest 15 minutes before continuing swimming.
Three noes should be paid attention to after exercise:
1. It is not advisable to drink iced drinks immediately. Because most of the blood in the body is concentrated on the body surface during exercise, the digestive system is temporarily anemic. After drinking frozen drinks, it will strongly stimulate the anemic gastrointestinal tract, make the gastric blood vessels contract and aggravate anemia, and sometimes cause stomach pain and indigestion.
2. It is not advisable to drink plenty of water immediately. Because a lot of energy is consumed after exercise, all organs are in urgent need of rest, and drinking plenty of water will inevitably increase the burden on the gastrointestinal tract and heart.
It is not advisable to take a cold bath immediately. Because the blood vessels dilate, the pores open, the skin suddenly becomes cold, the capillaries suddenly contract, the pores close, and the heat in the body cannot be lost, leading to the imbalance of body temperature regulation, fever, cold and so on.
After summer exercise, we should pay attention to three no-fitness. 2. Some points to pay attention to in summer exercise
Avoid exercising in bright light.
Around noon, the hot sun is in the sky and the temperature is the highest. In addition to swimming, avoid exercise at this time and beware of heatstroke. In summer, the ultraviolet rays in the sun are particularly strong, and human skin can be burned by I ~ II after long-term exposure. Ultraviolet rays can also penetrate the skin and bones, radiate to the meninges and retina, and cause damage to the brain and eyeballs.
Avoid exercising for too long.
An exercise time should not be too long, generally 20 ~ 30 minutes is appropriate, so as to avoid excessive sweating and high body temperature, which may cause heatstroke. If you exercise for a long time, you can arrange 1 ~ 2 breaks in between.
Avoid drinking plenty of water after exercise.
A lot of exercise and sweating in summer, so drinking a lot of water will increase the burden on the blood circulation system, digestive system, and especially the heart. At the same time, drinking water will make you sweat more and further lose salt, which will cause convulsions, cramps and other symptoms.
Avoid taking a cold bath immediately after exercise.
Because the heat generated by summer exercise increases rapidly, the capillaries of the skin also expand a lot, helping the body to dissipate heat. Sudden supercooling stimulation will suddenly close the pores that have been opened on the body surface, leading to disorder of internal organs of the body, abnormal temperature regulation of the brain, and even illness.
Avoid eating a lot of cold drinks after exercise
Physical exercise can make a lot of blood rush to muscles and body surface, while the digestive system is in a state of relative anemia. A large number of cold drinks not only reduce the temperature of the stomach, but also dilute the gastric juice, which can cause indigestion and acute gastritis.
Avoid drying clothes at body temperature after exercise.
In summer, sweat is secreted more, and clothes are almost soaked. Some young people rely on their physical fitness and are often lazy to change their undershirts, which is easy to cause rheumatism or arthritis.
In addition, what are the common bad habits of summer exercise? For details, please refer to: What are the common bad habits of summer exercise?
After summer exercise, we should pay attention to three no-fitness and three points for attention in summer fitness.
1, you can't drink water right away. In summer, after strenuous exercise, I feel thirsty and especially want to drink some water. In fact, this is not acceptable. If I drink water immediately after exercise, and drink too much at a time, my stomach will feel full and my heart and lung function will be affected. Excessive water infiltration into cells will be fixed in hard bones, which will make people's blood pressure suddenly rise and cause headaches.
The correct way to drink water is to take a short rest after exercise and fitness, and then supplement some light salt water with the method of "drinking less and drinking more", which is more helpful to adjust the metabolic balance of * and prevent muscle cramps.
2. You can't rest immediately. After strenuous exercise, many people will feel very tired, especially in hot summer, and they will have the urge to lie down and rest directly. This is because the whole body's blood is concentrated in the muscles of the limbs during exercise, and venous blood is transported to the limbs by the contraction of the limbs. If you rest immediately at this time, a large amount of venous blood in the limbs will be in the veins, causing heart ischemia;
Moreover, people's brains will also experience nausea, dizziness and even shock due to insufficient blood supply, so the normal practice should be to stop exercising step by step. If it is a long-distance running, you can jog first, then take a few more steps, rub your legs and take a few deep breaths, which will be more conducive to promoting blood circulation, promoting health and eliminating fatigue.
You can't take a bath at once. How comfortable it is to take a bath or blow cold air immediately after exercise, but have you ever thought that if you do these actions immediately after exercise, the temperature will drop rapidly, but it will cause respiratory blood vessels to contract through the anti-activity of the nervous system and reduce the local disease resistance? Moreover, if you take a bath immediately, it will cause the temperature of the limbs to be too closely related to the water temperature, which will cause the problem of calf cramps. Therefore, don't take a bath immediately after exercise, don't swim immediately, don't blow your hair immediately, wipe your sweat first, and then take a bath or swim after stopping sweating.
4. You can't eat it right away. This should be said to be a very unwise choice. When exercising, people's comments are mostly about the respiratory system of limbs. At this time, there is relatively little blood for digestive function, so the digestive function is poor and you can't eat immediately after exercise. Some parents like to let the children who come back from sports eat immediately, but it is also true that they have no appetite. Therefore, after exercise, they can make appropriate adjustments first and wait until the digestive function returns to normal before eating.
In fact, summer sports should avoid hot weather. For example, if you have the habit of exercise and fitness, you should also try to choose indoor sports, such as swimming or gym exercise. If you must take part in outdoor sports, you should also avoid strenuous exercise at high temperature and try to do some appropriate exercise when the temperature is low in the morning and evening.
6. Avoid exercising at high temperature. 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.
7. Choose practical sweat-absorbent clothing. 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.
8. When the weather is too hot, reduce exercise at the right time. Affected by the scorching sun in summer, many sports are not suitable. You can climb stairs instead of climbing mountains, walk in the morning and evening instead of running, and so on. The best exercise in summer is swimming, which can cool down while exercising. If you must do long-distance exercise, you must pay attention to helping your body temperature dissipate.
When walking in the sun, you can soak the sun hat with water; Please take off your hat when walking in a place where there is no sunshine; When resting, try to put down your backpack and untie the neckline of your coat; The best place to rest is in the dark and ventilated place. And be sure to rest regularly.
9. Pay attention to 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.
10, don't cool down too fast. Don't take a cold shower or blow an electric fan to turn on the air conditioner immediately after exercise. Because the metabolism of tissues and organs in the whole body increases after exercise, the capillaries in the skin expand a lot. At this time, if you take a cold shower or blow an electric fan immediately, the capillaries will contract as soon as they are cold, and the sweat glands will be closed, which will make people feel even more unbearable, and will also disturb the normal function of internal organs and easily catch a cold.
1 1. 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. It is recommended to drink several times, only a few mouthfuls at a time. In addition, don't eat too many cold drinks after exercise, or your body will suddenly lose the balance of internal cold and external heat, causing stomach discomfort.