Pay attention to reducing the amount of exercise in summer. More and more people know that it is good for our health, but in summer, the weather is hot and dry. In order to avoid heatstroke, we should pay attention to reducing the amount of exercise in summer.

Pay attention to losing weight when exercising in summer 1. The elderly should not exercise for more than half an hour in summer.

Seeing this situation, Lu Yifan, a professor at the School of Sports Human Science of Beijing Sport University, reminded the majority of fitness enthusiasts that the summer temperature is high and physical energy consumption is high. Blindly increasing the amount of exercise can easily cause dehydration and other injuries, so everyone should be careful.

Generally speaking, summer exercise should start with a small amount of exercise and a short time, so that the body can gradually adapt to the hot weather. At the same time, it is necessary to avoid exercising in the hot sun for a long time. "Especially for the elderly, once hypoglycemia occurs,

Dizziness and other problems, you need to stop exercising immediately and replenish water and energy in time. "Liu Yifan warned," no matter how good old friends feel about themselves, don't exercise for more than half an hour at a time. "

Exercise intensity should be as light as possible.

So, how to control the intensity of summer exercise? Lu Yifan said that although it is generally believed that summer sports should be as energetic as beach volleyball, in fact, "light" sports such as walking, swimming and cycling are more suitable. These exercises will not make physical exertion too fast.

It can "protect" everyone's enthusiasm and is "safe" for the elderly and patients with chronic diseases. And tennis, basketball and other sports with large activities should be reduced appropriately.

If you insist on a certain sport for many years, you should also reduce the intensity in summer. For example, if you jog 1 hour every day, 40 minutes in summer is enough. It is most appropriate to ensure that the amount of exercise is less than that in spring and autumn 1/3.

Exercise time should be as loose as possible.

At noon and afternoon in summer, the sun is very poisonous and the temperature is very high. At this time, exercise is prone to dehydration and heatstroke. Therefore, Lu Yifan reminds everyone to choose to exercise indoors or when the temperature is low in the morning and evening.

Tips: Exercise time should be as loose as possible, that is to say, if possible, you can spread the whole exercise time to all periods of the day: playing Tai Ji Chuan in the morning and at noon.

Five benefits of fitness

Improve breathing

People who often take part in physical exercise can strengthen the up-and-down movement range of diaphragm and increase the negative pressure of pleural cavity under inhalation, which is helpful to improve cardiopulmonary circulation, increase the effective ventilation of alveoli and make gas exchange good.

Reduce the consumption of oxygen, reduce the energy consumed by breathing exercise per unit time, and meet the body's demand for oxygen. The digestive system to improve gastrointestinal function is under the direct control and regulation of autonomic nervous system for physiological activities.

Exercise gradually increases the range of activities of transverse abdominis muscle, artificially changes the excitation intensity of sympathetic and parasympathetic nervous systems, thus regulating the function of digestive system; At the same time, it can increase saliva secretion, stimulate appetite and smooth stool, which is beneficial to the prevention and treatment of digestive tract diseases.

Promote metabolism

Human blood lipids mainly include cholesterol, triglycerides and phospholipids. Hyperlipidemia can easily harden people's arteries. Exercise can improve substance metabolism and reduce cholesterol and triglyceride, which is of positive significance for the prevention and treatment of arteriosclerosis.

At the same time, fitness exercise can also improve the hormone level in the body, delay physiological aging and alleviate pathological changes.

excite a nerve

People who often exercise can have a virtuous circle, that is, the more they practice, the better they are, and the more they love to practice. So the mood is high and the spirit is happy.

So as to generate benign stimulation and regulation to the cerebral cortex. After years of experiments, it is shown that exercise can increase the excitability of vagus nerve and decrease the excitability of sympathetic nerve, thus improving the function of nervous system.

Regulate blood pressure

Exercise and fitness have a good regulating effect on blood pressure, which can obviously improve the viscosity of whole blood and plasma, change the excitability of autonomic nerve, increase the permeability of blood vessels and dredge blood vessels.

At the same time, through exercise, the tension of cardiac vagus nerve is enhanced, while the tension of cardiac sympathetic nerve is relatively reduced, and the heart rhythm is obviously slowed down, thus reducing the burden on the heart, greatly reducing the oxygen consumption of the heart and avoiding the occurrence of cardiovascular diseases.

Improve human immunity

Clinical practice in recent years has proved that exercise can improve the physiological effects of human immunoglobulin, lymphocytes and complement, thus improving the body's immunity, enhancing physical fitness and prolonging life.

Through exercise, you can also promote the body to produce interferon. Interferon is a powerful physiological antiviral substance, which has the functions of anti-tumor, infection control and immune regulation.

Pay attention to losing weight when exercising in summer. 1. replenish water in time during exercise.

When the human body is exercising, the blood will flow faster and the amount of perspiration will increase. However, in order to lose weight, some friends basically don't supplement the water fee in the process of sweating a lot. This is a very wrong idea, because human body is short of water.

There will be nausea and dizziness, not to mention that you are still in a state of exercise, and all parts of your body are running at high speed. Serious water shortage is likely to cause certain harm to your body.

During exercise, try to replenish water at room temperature, not too cold to avoid frostbite in the stomach. Drink only a sip every time you replenish water, and don't be greedy.

Second, correct hydration in daily life

A glass of water in the morning, 200-300ml, one hour before going to bed at night 150-200ml, and a glass of water every other hour at other times. Of course, the above data are only for reference and can be adjusted under special circumstances.

Don't drink water when you are thirsty. Drink water in moderation between meals, preferably once every hour. People can also judge whether they need to drink water according to the color of urine. Generally speaking, human urine is light yellow. If the color is too light, maybe they drink too much water. If the color is too dark, it means that they need to add more water.

It is also best not to drink too much water to prevent "water poisoning": "water poisoning" means that the body must excrete excess water through urine and sweat for a long time or a short time, but with the discharge of water, the sodium-based electrolyte in the body will be diluted.

The salt in the blood will be less and less, the water absorption capacity will be reduced, and some water will be quickly absorbed into tissues and cells, causing cell edema.

At first, there will be symptoms such as dizziness, weakness and rapid heartbeat. In severe cases, there will even be convulsions, confusion and coma. Therefore, it is dangerous for some girls to drink too much water to lose weight.

Third, what water should I drink?

Drink fresh boiled water, not water that has been left for too long. Fresh boiled water is not only sterile, but also contains more than a dozen minerals needed by the human body. Moreover, boiled water contains no calories and can be directly absorbed and utilized by the human body without digestion.

It is generally recommended to drink warm water below 30 degrees Celsius, which will not stimulate the peristalsis of the gastrointestinal tract too much and will not easily cause vasoconstriction.

The amount of hydration is about 2 liters per day, one cup in the morning and one cup in the evening, and appropriate hydration at other times; It is best to drink fresh boiled water, which is good for your health; When doing weight loss exercise, you can't help drinking water; Drink water in moderation, depending on your physical condition. Don't drink too much water to prevent "water poisoning".

Men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 40%, and in ordinary women, muscle accounts for only a little more than 20%.