How to exercise in summer? Nowadays, everyone is more concerned about their health. In fact, there are many small ways to improve our health in daily life. Here's how to exercise in summer. How to exercise in summer 1 First, choose the running time. Due to work reasons, everyone chooses running time at will, and there is no fixed running time. How to choose the right time, such as noon, is very unsuitable for exercise, which will not only cause dehydration, but also lead to heatstroke. So we try to choose the time around 6~8 pm, or 6~8 am, when the temperature is often very suitable. Second, pay attention to warm-up before exercise. Warm-up before exercise is still necessary. Warm-up can make us get into the exercise state faster, and at the same time, in the case of muscle pain the next day, it can also prevent injuries. Third, if you want to wear comfortable clothes, you can consider sportswear. Because there are so many runners, it is inevitable that some friends will casually wear them, and even some friends who wear jeans will go running, which will not only affect our running rhythm, but also increase our physical burden. It is recommended to choose sweat-absorbing and breathable sportswear and avoid running in pure cotton T-shirts. Fourth, pay attention to the degree of running. I suggest you don't run a long distance at a time, which will affect our enthusiasm and physical endurance. I suggest you follow a step-by-step approach and gradually increase the duration of exercise. Fifth, pay attention to stretching. If you don't stretch after running, it's the same as not warming up before running. The phenomenon of muscle pain suggests that you must stretch after exercise. It is recommended to fully stretch the thigh and back muscles after exercise, supplemented by massage, especially the calf muscles. Sixth, water is particularly important because it is summer. It is very important that water can help dissipate heat and maintain the stability of the body. Drink water properly before and during exercise, but remember not to replenish water blindly, otherwise it will easily lead to abdominal pain and flatulence. It is recommended to supplement it every 20 minutes, or you can refer to supplementing salt water to supplement the missing salt. Also, don't drink ice water, which is easy to cause convulsions. Remember. How to exercise in summer? 2. Exercise in the morning. Modern people always like to exercise in the morning or run at night to achieve the effect of exercise. However, according to the British Daily Mail 654381October 30th, a British study pointed out that it is actually unscientific to exercise in the morning. At this time, people's physical fitness has not reached its peak, and the best effect will not appear until noon. In other words, don't get up immediately when you hear the alarm clock at six o'clock, sleep for a while and exercise later. Researchers at the University of Birmingham in the United Kingdom conducted six physical fitness tests on 20 professional athletes from 7 am to 22 pm. They also asked these athletes to fill out a detailed questionnaire to indicate whether they were early risers or night owls, or the general type in between. Early risers perform best in the noon test, night owls reach the peak of physical fitness before 20: 00, while intermediate people exercise best around 16: 00. For those who stay up late, exercise time is particularly important. If they are forced to get up early and do morning exercises, their performance will be 26% worse than usual. In addition, Cell magazine also pointed out that although early exercisers seem to be fully awake after getting up, their physical fitness has not reached its peak. Roland Brandstaeter, a researcher at Birmingham University, pointed out that the results of this study tell us how important it is to follow the instructions of the biological clock rather than the clock on the wall. He said: "The biological clock has a great influence on the human body. Almost every cell in the human body has its own clock. Brain, organs, heart, liver ... all tissues in the body form a so-called biological clock to control your physiology. " How to define yourself as an early riser or a night owl? Brandstaeter introduced a simple method: "Think about how long it will take you to wake up completely. Early risers are fully awake about half an hour after getting up, while night owls may be sleepy after getting up for five or six hours. " Besides ordinary people, this research result is more meaningful for professional athletes, because even the physical difference of 1% in professional competitions may determine whether they can win the championship or miss the podium. In addition, football coaches can also learn from it. For example, the European Champions League usually starts at 2 1: 00 pm, so players who like to sleep late are suitable for playing at night and may play better. Players who are used to going to bed early and getting up early will start, and expect them to perform better. We all know that physical exercise has many benefits, not only can effectively improve the body's immunity, but also can effectively help us achieve the effect of losing weight. By knowing whether it is beneficial to exercise in the morning, we have a lot of knowledge about the time of exercise, but whenever we exercise, as long as we can persist in long-term exercise, it is of great benefit to our health. How to exercise in summer 3 How to exercise effectively? The best time to exercise every day is a very big problem. Some people say in the morning, don't you think? In my opinion, everything should be treated in two. Exercise in the morning has both advantages and disadvantages. If it's to lose weight and increase the memory of motor skills, morning is good. When people wake up in the morning, they have consumed almost all the energy they ate last night. At this time, not eating and not exercising will lead to a result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant way of energy supply, thus making it possible to lose weight. So exercise in the morning is good for losing weight. The disadvantage of morning exercise is that because there is generally no wind in the morning, the air calms down at night, forming a laminar airflow, and some heavier gases are at the bottom, such as carbon dioxide and sulfur dioxide. The air is very bad, and it is not good to exercise in the morning. All physical exercises should be persisted, just like when we are at work at ordinary times, only perseverance can achieve success. If each exercise method has only a little, it will not play an exercise role at all. Now the social rhythm is very fast, and our work is also very busy. If you are not careful, you will enter a sub-health state. If you persist in doing it every day, you can stay away from sub-health.