How to choose exercise in summer exercise
There is no doubt that swimming is the best exercise in summer. However, the scale of swimming pool facilities in suburban counties is limited, and swimming is not suitable for everyone. So it may be more economical and convenient to choose other sports. In recent years, remarkable achievements have been made in suburban urbanization, and street parks abound, providing a good place and environment for people to exercise. Therefore, walking, brisk walking, jogging, community sports equipment, table tennis, badminton, and conditional going to the gym are all good choices.
In addition, there are many mountains in the suburbs, and mountain climbing is also a beneficial exercise. However, mountain climbing in midsummer also has different characteristics from other seasons. First of all, because of the hot weather, you should choose a cooler time in the morning or evening; Secondly, in summer, you sweat more when climbing mountains, so you should bring one or two bottles of water to replenish water in time to avoid heatstroke. Third, the load of human lower limbs increases obviously when climbing mountains, so those who are overweight and have problems with their knees. Middle-aged and elderly people with ankle diseases should not climb mountains, and people with cardiovascular diseases should not climb mountains.
Swimming is the best exercise in summer.
Swimming can naturally prevent heatstroke and cool down; But also whole-body exercise, which can effectively enhance cardiopulmonary function; In addition, when swimming, the spine of the body changes from the original upright state to the horizontal state, which greatly reduces the burden of the spine caused by the buoyancy of water, thus effectively reducing the pressure in the cervical and lumbar intervertebral discs; Moreover, the water flow has a certain "massage" effect on the spine, muscles and skin, which can prevent neck and shoulder pain or lumbar muscle strain. So it is the best way to exercise in summer. At present, it is an epidemic of influenza A (H 1N 1). Swimming can also effectively improve the body's immunity and prevent influenza, which is worth popularizing. Precautions for swimming in summer
1. Safety is the most important thing.
The suburbs of Beijing are vast in territory and rich in natural waters, so we should pay special attention to the hidden crises and dangers. Every summer, there are many drowning incidents in our city. No one should take it lightly or take a chance and swim in the unopened waters at will. More importantly, we should educate seriously, take reliable measures, take good care of children and students and prevent the tragedy from happening again. As the saying goes, there is always water when drowning. He also said: human life is only once, please cherish life! Please deeply understand the meaning of these two sentences.
2. It is not advisable to swim after a full meal and drinking;
3. Open wounds, skin diseases and eye diseases are not suitable for swimming;
4. Cold, illness or physical discomfort are not suitable for swimming;
5. Don't swim during menstruation to avoid vaginal infection and inflammation;
6. Not suitable for swimming in thunderstorm weather;
7. Swimming in qualified places with lifeguards;
8. Do warm-up exercises before entering the water;
9. In case of cramp, please keep calm, avoid panic and confusion in the water, and use floating to save yourself or call for help;
10. After the water enters the ear, you can tilt your head to the intake side and jump on the same side with one foot at the same time, so that the water naturally flows out. It is advisable to dig with hands or things;
1 1. When swimming at the seaside or outdoors, you should prevent foot injuries.
12. Try not to be exposed to the sun after swimming to avoid sunburn. Some people may not feel anything at that time after sun exposure, but they will feel burning the next day and their skin will fall off, which may cause solar dermatitis or other skin diseases. Matters needing attention in summer exercise
1. Replenish the water and salt balance in time.
The principle of replenishing water in summer exercise is to keep the balance of water and salt for a few times.
First, we should replenish water before, during and after exercise.
Second, don't just replenish pure water when replenishing water. It's best to supplement sports drinks rich in minerals and trace elements.
Don't drink plenty of water immediately after exercise.
Sweating a lot in summer, if you drink a lot of water immediately after exercise, it will increase the burden on the blood circulation system (especially the heart) and digestive system. At the same time, drinking plenty of water will increase sweating and further loss of salt, which may cause symptoms such as muscle spasm and cramp.
Don't eat a lot of cold drinks after exercise
Physical exercise makes blood rush to muscles and body surface, while the digestive system is in a state of relative ischemia. A large number of cold drinks not only stimulate gastrointestinal muscle contraction, but also easily lead to acute stomach cramps; Moreover, it lowers the temperature of the stomach, dilutes the gastric juice, and damages the gastrointestinal mucus, which may cause indigestion or acute gastritis.
Don't take a cold shower immediately after exercise.
After exercise, many people like to wash their faces, wash their hair and even take a bath with cold water, which is inappropriate. When exercising in summer, the skin capillaries expand a lot and sweat glands open, which is beneficial to the body's heat dissipation. This state cannot be recovered immediately after exercise. At this time, sudden cold stimulation will make the pores on the body surface suddenly close and the capillaries suddenly contract, leading to visceral dysfunction and disorder of body temperature regulation. 5. Sweating clothes should be changed in time.
Exercise in summer, sweat secretion is more, and clothes are almost completely soaked. Some people think that the high temperature in summer will not catch a cold, so they are used to not changing clothes in time after exercise. Actually, this is not right. Cold is caused by cold virus. The evaporation of sweat takes away a lot of heat from the body. At the same time, wet clothes are applied to the body. Hypothermia is easy to reduce the resistance to cold virus and induce a cold. So wet clothes should be changed in time, at least after exercise, dry clothes should be changed immediately. Otherwise, diseases such as rheumatism or arthritis may be caused over time.
6. Exercise time should not be too long
Exercise time in summer should not be too long to avoid heatstroke. The time limit for each exercise is no more than 60 minutes. If you need to exercise for a long time, take a rest every 20 minutes or so, and add an appropriate amount of light salt water or sports drinks.
7. Don't exercise in strong sunlight.
In summer, the ultraviolet rays in the sun are particularly strong, and human skin is exposed for a long time, which will cause mild burns and may also affect eyes and vision. Therefore, summer exercise should be carried out in the morning and evening when the sun is weak, or in the shade.
8. Wear loose, light, sweat-absorbent and light-colored clothes when exercising.
Pure cotton clothing is the most suitable because it absorbs sweat best. Clothes soaked with sweat may not be the most comfortable, but it is good for lowering body temperature.
9. Avoid excessive temperature fluctuation.
After exercise, don't go from a hot environment to a cold air-conditioned environment immediately. Don't go to the air-conditioned room until the body temperature gradually drops and the body sweat gradually disappears.
10. Prevent high-intensity exercise in a narrow air-conditioned room.
When people are exercising, their body temperature rises, their metabolism speeds up, their pores open and their bodies sweat. If they are in an unventilated and cold air-conditioned environment, they are excited by cold and hot, which is not good for their health.
1 1. Keep up with nutrition after exercise.
Summer exercise not only leads to a sudden increase in body perspiration, but also consumes various vitamins, trace elements and protein. It is very important for people who exercise regularly to maintain a balanced nutrition. Therefore, in the daily diet, we should not only eat more green fruits and vegetables, but also eat more foods rich in protein, vitamins and various trace elements such as dairy products, eggs and animal offal.
12. Prevention of sports injuries
People who like to exercise on community sports equipment should pay attention to preventing sports injuries. When you exercise for the first time, you should invite people with exercise experience to exercise together, listen to their guidance with an open mind, carefully observe, ponder and learn their demonstration movements, and then operate carefully and step by step to avoid stiff and excessive movements; The "silly and bold" mentality of being competitive and self-righteous must be overcome. Once you accidentally poke your hand, sprain your ankle and other sports injuries, you should go to the hospital for treatment in time.
13. Old people should exercise slowly.
With the gradual decline of organ function, joint degeneration, articular cartilage wear to varying degrees, osteoporosis is also very common, so exercise should be done according to one's ability and enough is enough. Especially when it is a few volts in summer and the weather is hot, the heat dissipation ability and temperature regulation ability of the skin of the elderly have declined. When doing physical exercise, we must do it in a timely, appropriate and moderate manner according to the characteristics of the elderly.
At the right time, many elderly people suffer from heart disease or cardiovascular function decline. Therefore, it is not recommended to exercise in the morning except to avoid sunshine and high temperature after 10 in the morning and before 4 pm. It is best to choose after the evening, which is the safest and most appropriate.
Appropriate elderly people advocate relaxation exercise, and the time is controlled at about 30 minutes. It is better to choose swimming, walking and brisk walking according to your own situation.
Try to do outdoor exercise in a suitable place, and choose a cool and ventilated place not far from home, such as a cool path and a street garden.
People had better exercise with their wives, neighbors and friends. No matter whether there is a sports accident or not, some companions can take timely measures; Of course, it would be better if there were children.
Can manual labor replace physical exercise?
Many farmers engage in manual labor in their daily work. So they think there is no need for physical exercise. In fact, this is not comprehensive.
It is true that physical labor and physical exercise are both physical activities, which require hard work and sweat, and physical labor does have certain exercise value. However, because manual labor is often engaged in a single repetitive action, using the same joint and the same group of muscles all the year round often fails to achieve the purpose of exercise, but it is easy to cause strain and endanger health. Therefore, we should pay attention to choose other joints and other muscle groups for full-body exercise in order to achieve the purpose of strengthening the body. In the early years, every factory in Beijing had interval exercises, which is the reason.
Therefore, although proper physical labor has certain exercise value, it cannot replace physical exercise; On the contrary, whether farmers, migrant workers or workers, after work, they should develop the good habit of regular exercise, so that joints and muscle groups that can't move at ordinary times can also be exercised. I hope my answer will satisfy you! (This answer is personal, please don't copy it. )