"Summer training" follows the principle of gentleness.
Exercise in the air-conditioned room and give yourself some air.
The weather is hot, the gym is booming every day, and it is crowded at night. Blowing air conditioning to exercise, but not much sweat on the body, fitness seems to have become a leisure enjoyment or a label to show fashion identity. However, Professor Wei Zhiqiang said that in order to exercise healthily, it is best to get in touch with nature. Long-term high-intensity exercise under air conditioning will force the body to cool down, which will easily lead to backache and even arthritis. The indoor temperature should be controlled at about 25℃ ~ 28℃. Some bodybuilders catch a cold from air conditioning after strenuous exercise and sweating, and cold germs are easily transmitted in a closed gym environment.
Professor Wei said that the gym is the place that needs fresh air most, especially when doing aerobic exercise, it will consume a lot of oxygen and emit a lot of carbon dioxide. Fitness places should be dominated by natural ventilation to ensure air circulation. If the conditions are limited, there should be good artificial ventilation equipment.
"Three days in winter and three days in summer", a fitness method with the main purpose of exercising will, needs to choose the right time and way to develop. Professor Wei Zhiqiang, director of the Leisure Sports Department of the Institute of Physical Education, said that the principle of fitness in summer is to avoid strenuous exercise and try to do relatively mild exercise with a heartbeat below 120, such as playing badminton, yoga, Tai Ji Chuan, jogging and swimming.
On a hot day at 38℃, you can exercise your will and physical strength through long-distance running, but it is very easy to cause heatstroke. In summer, middle-aged and elderly people should pay special attention to less and continuous exercise to ensure rest in order to restore their physical fitness; Although young people are in better health than old people, there is no need to show off in the hot sun. There are also many examples of dehydration and heatstroke caused by playing football and basketball for too long. I suggest you sweat through exercise to achieve detoxification function.
If you can exercise scientifically, it will help to reduce the occurrence of summer diseases.
It is not advisable to eat cold drinks and take a bath immediately after exercise.
Many people have the habit of drinking a lot of frozen drinks after summer exercise, but this practice is harmful. Sweating a lot during exercise, such as drinking a lot of water immediately, will increase the burden on the blood circulation system, digestive system, and especially the heart. If you drink iced drinks, you will have a sudden braking-like stimulation to your heart. At the same time, drinking plenty of water will make you sweat more and further lose salt, thus causing cramps, cramps and other symptoms.
Taking a bath after exercise is another misunderstanding. Summer exercise leads to rapid heat production in the body, and the capillaries of the skin are also greatly expanded, which is conducive to body heat dissipation. If you are stimulated by supercooling at this time, the pores that have been opened on the body surface will suddenly close, leading to dysfunction of internal organs of the body and abnormal temperature regulation of the brain, thus getting sick.
In addition, a lot of sweat will be secreted during exercise in summer. If you don't change clothes in time, it is easy to cause diseases such as rheumatism or arthritis.
Cool sports list
★★★★★★★★ Yoga, Tai Chi
Practicing yoga in summer can better let every MM who loves beauty get a better' time' and have a flat and tight belly! A relatively light diet combined with targeted yoga practice will make our loose abdominal fat and waist fat more compact and tangible.
In hot summer, many people will become more irritable than before because of the hot weather. Breathing and meditation through yoga can relieve your anxiety. The content of "orange belly chakra" opened by Hada Yoga Club in summer has the effect of quickly tightening the lower abdomen and eliminating abdominal fat, which can help restore the flat lower abdomen and shape a moving "small waist".
For middle-aged and elderly people, yoga may be a bit difficult. Try China's traditional Tai Ji Chuan, which is also a peaceful exercise, smoother than yoga, and can increase the body's ability to resist summer heat and adaptability.
★★★★★★★★ Extreme sports on water
Extreme sports in emerging fashion can be divided into summer and winter according to seasons. The former includes alpine gliding, water skiing, whitewater kayaking, motorboat, surfing, jet skiing, bungee jumping and other sports. Because extreme sports have the characteristics of "blending into nature (nature, environment, ecology and health) and challenging oneself (being active, brave, cheerful and exciting)", the popularity of extreme sports in Europe and America can be described as crazy and magical.
If you will go to the seaside, mountains and lakes this summer, and you happen to be a sports enthusiast who is willing to learn new things, then extreme sports in close contact with seawater, streams and lakes will undoubtedly make you feel extremely cool while enjoying the excitement.
★★★★★★ Swimming, badminton, table tennis
Swimming in summer is undoubtedly a very attractive sport. Water flow is a natural massage to the human body. Paddling and fetching water are alternately tense and relaxed. Swimming can make muscles soft and elastic. Regular swimming can make your body symmetrical and smooth, which is most suitable for losing weight and shaping. It is worth noting that it is a good choice to choose swimming time after six or seven in the morning, four or five in the afternoon and seven or eight in the evening. You can swim for ten minutes to half an hour at a time, about two or three times a week. The water temperature is low in summer morning, so you should wipe your body with cold water before entering the water to adapt your body to the stimulation of cold water and prevent cramps and other accidents. But try not to swim after 10 at night, or you will lose sleep because of nervous excitement.
Badminton and table tennis are usually played in air-conditioned rooms, but because of the large space, people will feel comfortable during the exercise.
★★★★ Jogging, cycling, basketball, football.
Jogging is a summer exercise mode highly praised by many experts, because it can not only enhance respiratory function, increase vital capacity, improve human ventilation and ventilation ability, but also strengthen and thicken myocardium and exercise the heart. However, sports experts say that if you exercise outdoors, you must be careful not to do it in the sun. The best exercise time is after five or six o'clock in the morning or five or six o'clock in the afternoon to avoid overheating and discomfort.
In fact, students like bicycles, basketball and football all the same. There is plenty of time to exercise during the summer vacation, but try not to do strenuous exercise in the scorching sun. In addition, when exercising, don't drink water all the time because of the hot weather, which will easily lead to the rapid loss of minerals and physical fitness in the body.
Do you have a favorite sport? Choose one that suits you!