What are the precautions for summer solstice sports? The solstice in summer is hot and the heat is unbearable. When exercising at this time, you need to pay special attention to sunscreen, moisturizing and hydrating to prevent accidents during exercise. Let's talk about the matters needing attention in summer solstice exercise.
What are the precautions for summer solstice sports? 1 sports recuperation spirit
According to the theory of traditional Chinese medicine, the summer solstice is the season with the highest yang, so health preservation should conform to the characteristics of abundant yang in summer and pay attention to protecting yang. You can exercise your bones and muscles, regulate your qi and blood, and maintain your yang through physical exercise. For example, get up early in the morning, take a walk and jog in a quiet place outside after washing, breathe fresh air and stretch the human yang.
In summer, keeping in good health focuses on psychological adjustment and maintaining a happy and stable mood. Ji Kang's "Theory of Health Preservation" holds that summer is hot, "it is more appropriate to adjust your breath and calm your breath, often because of the ice and snow in your heart, and the summer heat is also reduced in your heart. You can't turn heat into heat and then heat. " That is, the mind is calm and natural and cool, which is the mental conditioning in the summer regimen.
"Exercise is for health, we must have a positive attitude, don't be eager for quick success and rush." This is an important principle of summer sports. All sports and fitness are inseparable from a healthy attitude. Only by maintaining a good attitude can we have a healthy body.
Medium strength is not suitable for fatigue.
In order to lose weight in summer, many people go to the gym almost every day and practice for two or three hours.
Fitness experts remind that hard training will only lead to physical fatigue. Originally, the energy consumed by the human body in summer is relatively large, and it is more necessary to do what you can during exercise to maintain yang.
When the human body moves to a certain extent, it will reach a stimulating point. If you continue to practice, you will feel very tired, and then physical exhaustion will occur, which is not good for your health. So, when you are happiest and most comfortable, don't increase your exercise. At this time, you need to gradually reduce or stop exercising.
Especially for middle-aged people, some hidden diseases (such as heart disease) that are usually difficult to detect are likely to be caused by excessive exercise. It is suggested that each exercise time is about 1 hour, three times a week. When exercising, you must follow your feelings and pay attention to your heart rate, blood pressure, fatigue, dizziness and nausea.
In summer, the air pressure is relatively low. Exercise in gymnasiums and other places should pay attention to indoor temperature and humidity to avoid hypoxia caused by long-term exercise.
Active sweating should not be too much.
As the weather turns hot, it is easy to sweat after a little exercise. Active sweating is the sweat produced by human body's active exercise to keep the body temperature and emit heat, so it is beneficial to physical and mental health. Is it true that the more you sweat, the better your exercise effect will be?
Generally speaking, the greater the intensity of exercise, the more you sweat. But the process of sweating is mainly to dissipate heat and cool down. A lot of sweating will cause the loss of water and salt in the body, which will lead to the dehydration of the human body and can only temporarily lose weight, but not lose weight.
Some exercises without sweating, such as walking and cycling, can also play a role in preventing and treating various chronic diseases. After a little exercise, you need to go to the hospital for examination.
In addition, if you drink plenty of water before exercise, it will also lead to increased body fluids and increased sweating. It should be noted that drinking water should not be excessive during exercise. Drinking plenty of water will lead to sweating, further loss of salt and convulsions.
Walking cobblestones varies from person to person.
This season, more and more people walk on pebbles to keep fit. Walking on pebbles often can improve people's balance ability and flexibility, and also has obvious improvement effect on hypertension. But walking cobblestone fitness is not suitable for everyone, and you can't choose blindly.
Experts pointed out that people with osteoporosis and degenerative diseases of bone and joint should pay attention to controlling the time of walking pebbles. Because osteoporosis will reduce the hardness of calcaneus, such as walking on hard stones, it is easy to cause injuries.
Degenerative diseases of bones and joints are mainly hyperosteogeny, including soft tissue degeneration (such as relaxation of ligaments and joint capsules) and cartilage degeneration. Walking for too long will aggravate wear and tear, leading to swelling and pain of knee joint. Osteoporosis and joint degeneration are common in the elderly, and the time for walking cobblestones should be controlled at about 15 minutes in the morning and evening.
When you start walking pebbles, your feet will hurt. Don't insist on walking for a long time, but increase the exercise time step by step. When the elderly walk, they should concentrate on the road to avoid distracting themselves and causing unnecessary sprains and falls. You can also stand on tiptoe, which is not only safe, but also has the effect of massaging acupuncture points.
What are the precautions for summer solstice exercise? 2 1. "Avoid heat" in summer exercise
Sun protection: Summer is the most intense time of the year, so summer sports should first avoid direct sunlight and try to choose indoor sports venues, such as table tennis, indoor badminton and swimming. If you want to do outdoor sports, it is best to do it in the early morning or at dusk.
Moisturizing: In summer, people sweat a lot and lose a lot of salt, which is easy to reduce the osmotic pressure of cells, leading to sodium metabolism disorder and muscle spasm. So drink 450 ml to 600 ml of water 10- 15 minutes before exercise.
Drink 10- 15 minutes of water during exercise. Even if you are not thirsty, don't drink too sweet drinks. You should also replenish water in time after exercise, but don't drink enough at one time, and "drink less many times".
Adaptability: Summer exercise consumes more physical strength, so exercise should follow the principle of "warm-up-exercise-ending". First of all, we should start with a small amount of exercise. After the muscles of all parts of the body are active, it is necessary to increase the amount of exercise one by one. At the end of the exercise, we should do some relaxation and adjustment activities, such as walking slowly, rubbing our legs and taking a few deep breaths.
Clothing: Cotton fabric is most suitable for summer sports. The looser the style, the better the heat dissipation performance, and the lighter the color, the less likely it is to absorb heat.
Environment: Rivers and lakes, parks and courtyards and other places with fresh air are all good sports environments.
2. People who are healthy should take light exercise in summer.
The three standards of summer sports are: less physical consumption, low technical requirements and loose time requirements. For different groups, the way of exercise is different.
Office workers: not to "move" into a sweat, but to "bid farewell to sub-health state" easily. Walk home from work at night, as long as the time is controlled within one hour. Jump rope for more than ten minutes without interruption. Climb the stairs at least once a day.
Women who want to lose weight: You can shake the hula hoop at home for more than 20 minutes. Stick to 20 sit-ups every night.
M: Do 5- 10 push-ups every day.
Child: Exercise in a planned way to enhance physical fitness. Get up early every day and do two sets of broadcast gymnastics. Swimming exercises heart and lung function, each time it takes 10 minutes to half an hour, about two or three times a week. But for the sake of safety, it is best to choose an indoor swimming pool. You can play badminton with your parents at night.
Old people: Exercise moderately and observe the heart rate. Get up for half an hour in the morning, play Tai Ji Chuan, take a walk and run, usually 2-3 kilometers. You can do light and regular stretching exercises (including arms, cervical vertebrae, waist and legs) at home.
3. Patients with chronic diseases can't stop exercising in summer
For sick people, moderate exercise in summer will not only cause diseases, but also enhance the recovery of diseases. Therefore, for patients, exercise can never stop. In particular, patients with chronic diseases such as hypertension and diabetes need to persist.
Hypertension: mainly light exercise, such as fitness running for 5-20 minutes (normal heart function), or running and walking together, running 1 minute and walking for 2 minutes; Run for 2 minutes and walk for 4 minutes. Allow manual workers to combine walking and running to extend to 20 minutes. There are walks, unarmed exercises, Tai Ji Chuan and so on.
Diabetes: Exercise, walk slowly 15 minutes to 30 minutes, with 70-80 steps per minute as appropriate, walk 90- 100 steps at medium speed, and walk quickly10-120. The speed of walking depends on personal physical strength, and patients with good physical strength.
4. Pay attention to sports safety
Swimming against cramps: Because the water temperature is low in summer morning, you must do warm-up exercises before swimming, or beat your body with cold water to prevent cramps and other accidents.
Prevention of sprain in ball games: Move your hands and feet before playing to avoid spraining or straining your muscles.
In addition, you can't eat breakfast or have an empty stomach before playing. Better drink a glass of milk. Play ball at least one hour after dinner in the evening, or just eat after playing ball.
Things not to do after summer exercise
1, not suitable for exercise in strong sunlight. Strong ultraviolet rays in the sun will penetrate human hair and skin and radiate to meninges and brain cells, which may lead to heatstroke or sunburn symptoms such as redness of the skin. Therefore, physical exercise in summer should not be arranged at noon when the sun is strongest, but should be arranged in the morning or after 4 pm. And the exercise time should not be too long, and the amount of exercise should not be too large.
2. It is not advisable to drink a lot of cold drinks after exercise, and it is not advisable to drink a lot of cold drinks after sweating in summer. Although drinking cold drinks after sweating will feel great, a lot of blood in the body will flow to the moving muscles and body surface during exercise, while the digestive organs are in a relatively anemic state.
Because of the low temperature, cold drinks stimulate the stomach which is already in a state of temporary anemia and insufficient gastric acid concentration, which leads to loss of appetite in light cases and even acute gastritis in severe cases.
3. It is not advisable to drink plenty of water after exercise. It is very hot in summer. Drink plenty of water even if you don't exercise. Sweating a lot after exercise makes people thirsty and anxious to replenish water to their bodies.
But drinking water at this time is easy to cause harm to the body, because all organs of the body need rest most after exercise, and drinking water is easy to burden the digestive system, blood circulation system, especially the heart. It can even lead to cramps, spasms and other phenomena.
Summer exercise is best arranged in the morning when the sun shines or the sun sets. Women should choose gentle walking, dancing, Tai Ji Chuan and other sports for about 1 hour.