In this regard, experts said: ordinary white-collar workers should appropriately lower their exercise standards and stop strenuous exercise as before, especially from outdoor to indoor; Moreover, some patients with chronic diseases need rehabilitation training. Don't stop exercising because of the hot weather, but shorten the time or reduce the intensity appropriately. Swimming is the hottest event in summer, so parents must look after their children and pay attention to safety; During the summer vacation, many teenagers meet to play in basketball courts and football fields, and the timing is also considered. In addition, "sun protection" and "drinking more water" are definitely two magic weapons for body protection.
Summer heat is more suitable for indoor sports.
Experts believe that the outdoor temperature is too high in summer, so choosing indoor exercise is more suitable for ordinary people to store enough physical fitness. "In summer, ultraviolet rays are stronger. Choosing indoor exercise can protect the skin from injury, and if there is a professional coach, it will also help to achieve fitness results. "
She said that in the morning and evening when the sun is not strong and the temperature is not too high, citizens can still choose outdoor sports, and moderate aerobic exercise such as running, walking, playing tennis and cycling is a good choice. "But outdoor sports should pay attention to sun protection. It is best to apply sunscreen 20 minutes before exercise. " She reminded.
Wu Shaoling said that swimming is the best fitness program in summer. "Not only can you exercise the whole body, but you can also reduce calories. At the same time, swimming is very suitable for people who sit in the office for a long time, which can increase the muscle strength of the back muscles and prevent lumbar muscle strain and lumbar disc herniation. Others, such as aerobics, yoga and mechanical exercise, are all good indoor sports and fitness programs. "
Summer sports clothes are also exquisite, cotton underwear is the best, the looser the style, the better the heat dissipation performance; The lighter the color, the less likely it is to absorb heat.
You should replenish water in advance when exercising.
The temperature is very high in summer, and a lot of exercise makes the water in the body lose faster. Therefore, Wu Shaoling suggested drinking 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. Eat staple food or fruit an hour before exercise. This is to prevent the intake of calories is too low, leading to poor physical strength.
However, if you drink plenty of water after exercise, it will also increase the burden on the circulatory system, digestive system, and especially the heart, and the human body will feel more tired. Wu Shaoling suggested drinking a small amount for many times, only a few mouthfuls of water at a time, or adding a proper amount of salt. In addition, don't eat too many cold drinks after exercise, otherwise it may cause stomach upset.
She stressed that don't take a cold shower or blow an electric fan or turn on the air conditioner immediately after exercise. Because the metabolism of all 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 immediately and the sweat glands will close, which will make people feel hotter, disturb the normal function of organs in the body and easily catch a cold.
Patients with chronic diseases should insist on exercising.
For many patients with chronic diseases, exercise is a good way to strengthen their physique, and many specialists will ask patients to do a certain amount of exercise every day. In this regard, experts said: if you belong to the sick population and have the goal of rehabilitation exercise, you can't stop exercising even in hot summer, otherwise it may affect your condition.
"The key is to adjust the amount of exercise and lower the standard." Wu Shaoling suggested that walking, sword dancing, Tai Ji Chuan, swimming and yoga are all suitable for patients with hypertension and diabetes.
She said that patients with hypertension can choose relaxing low-intensity exercise, such as jogging for 5-20 minutes (normal heart function), or running and walking together, running 1 minute for 2 minutes and running for 2 minutes and 4 minutes. People with physical strength can extend the combination to 20 minutes. In addition, you can take a walk, practice unarmed exercises, Tai Ji Chuan and so on.
People with diabetes can choose to walk slowly 15~30 minutes, with 70~80 steps per minute, 90~ 100 steps at medium speed, and fast10 ~120 steps. The walking speed depends on personal physical strength.
Experts pointed out that whether it is chronic patients or ordinary people, as long as they are not professional athletes, it is best to follow the following three standards for summer sports: less physical consumption, low technical requirements and relaxed time requirements. A little exercise in summer may consume more physical strength than usual, so it is best to warm up first, then start with a little exercise, and then gradually increase the amount of exercise after all the muscles in the body are active. At the end of the exercise, you can also do some relaxation and adjustment activities, such as walking slowly, rubbing your legs and taking a few deep breaths.