The dog days, which appear between the light summer heat and the hot summer heat, are the time when the temperature is the highest and it is humid and sultry in a year. "V" means being forced to hide underground. There are three kinds of fu: initial fu, middle fu and final fu, and their dates are determined by the solar terms and dates of the dry branch calendar. After "entering the volt", many places in the country will enter the continuous high temperature mode. The following is how to exercise in dog days, hoping to help everyone.

How to exercise in dog days?

● Practicing dog days in summer can better resist heat and strengthen the body.

"Heat-resistant exercise can make the body better adapt to the hot climate, thus achieving the goal of preventing diseases and strengthening the body." Chen Dong introduced that thermal exercise can first enhance the function of the cardiovascular system. It can make the coronary artery diameter of the heart thicker, make the blood supply of the heart more adequate, and meet the needs of high consumption in summer. Through summer training, the sympathetic nerve tension of the heart is relatively reduced and the heart rate is obviously slowed down, thus reducing the burden on the heart, reducing the oxygen consumption of the myocardium and avoiding the occurrence of cardiovascular diseases.

Promote respiratory system function. When the air pressure is low in summer, breathing will naturally deepen during exercise, which can improve the function of respiratory organs, make gas exchange full, increase the oxygen content in blood, and thus ensure the needs of metabolism.

Promote the function of digestive system. In summer, people's digestive function is weak, their appetite is poor, and they are prone to gastrointestinal diseases. Sticking to exercise in summer can increase saliva secretion, stimulate appetite, keep defecation unobstructed, and help prevent and treat gastrointestinal diseases.

Improve metabolism and endocrine system function. At present, there are more and more people with hyperlipidemia, which is easy to cause arteriosclerosis. Through exercise, we can improve the body's material metabolism, reduce total cholesterol and triglyceride, and have a positive effect on the prevention and treatment of arteriosclerosis.

Health care reminder

Persisting in summer exercise can also improve the hormone level in the body, delay physiological aging and reduce pathological damage. Pay attention to carry some routine heatstroke prevention drugs such as Dan, ten drops of water, cooling oil and Huoxiang Zhengqi water with you during exercise. At the same time, we should also pay attention to supplement electrolytes such as potassium, sodium, chlorine and calcium.

● Old people should not exercise in dog days.

Chen Dong pointed out that there are many aspects of summer training that deserve attention.

Choice of time and place. Every summer, the emergency department treats many heatstroke patients, most of whom are outdoor sports or workers. Therefore, when practicing in summer, it is recommended to choose a ventilated and cool environment to avoid direct sunlight. The time can be around 7 am, the outdoor activity temperature is low, and the air pollution is relatively light.

Choice of exercise methods. In the downloaded motion monitoring software, there are generally 8000 steps or 10000 steps every day, but everyone should decide according to their own situation. Old people can play Tai Ji Chuan and dance square dance. In line with the principle of not being tired. People with cardiovascular and cerebrovascular diseases should carry nitroglycerin and jiuxin pills with them.

Avoid bone and joint diseases and soft tissue injuries. Due to excessive or uncoordinated exercise, serious sports injuries such as fractures, dislocated joints and torn ligaments are common in emergency departments. Patients with rhabdomyolysis caused by strenuous exercise were admitted to the emergency department, and severe acute renal failure gradually recovered through hemodialysis treatment.

Health care reminder

Old people should not exercise in dog days. The organ function of the elderly declines, and the water content in the body is about 15% less than that of the young people, so the heat resistance is far worse than that of the young people, and the probability of heatstroke in the elderly in high temperature weather is also significantly higher than that of the young people. In addition, the blood concentration of the elderly is already high. Blood viscosity will increase after summer exercise, which is easy to induce cerebral thrombosis and myocardial infarction.

● Understand your own differences and master the taboos after exercise.

"Blind exercise at high temperature will not only fail to achieve good results, but may also harm health." Chen Dong said that this may even cause life-threatening.

A few days ago, a young man was sent to the emergency department because of anaphylactic shock, and he was out of danger after active rescue. The young man suffered from anaphylactic shock induced by "wheat sports dependence". Such patients will have severe allergic reactions within 6 hours after eating shrimp, celery, wheat and other foods, ranging from itchy skin and urticaria to life-threatening. Therefore, we must first understand our physical differences and know what we can and can't do.

Avoid accidental injuries. For joggers, you must choose a safe road. It is not uncommon to have a traffic accident while jogging. For fitness enthusiasts, when training equipment, there must be a coach present and make corresponding protective preparations.

Pay attention to replenish water. Exercise in summer is the easiest way to sweat, which leads to a lot of water loss. For middle-aged and elderly people, after water loss, it is easy to cause the increase of blood viscosity, which will lead to dangerous events such as heart disease and cerebral infarction. Young people often have dry mouth and fatigue, which can cause convulsions and shock in severe cases. It is important to replenish water in time during summer training.

Health care reminder

Pay attention to the "two noes" after exercise: First, don't drink iced drinks immediately, because it will cause strong stimulation to the gastrointestinal tract, causing stomach pain and indigestion. Second, it is not advisable to take a cold bath immediately. Exercise dilates pores. Cold skin will shrink pores, and the heat in the body will not be distributed, leading to a cold and fever.

● The best time to run every day.

1, 6 am to 8 am. The ancients paid attention to "smelling chickens and dancing" and generally chose to exercise in the morning. During this period, physical vitality, strength and endurance are in a good state.

2. From 2 pm to 4 pm. At this time, the human body's exercise ability reaches its peak, and it is the best time for young people to exercise for heatstroke prevention and cooling under the conditions of abundant sunshine, suitable temperature and low wind.

3. 8 pm to 10 pm. If you want to lose weight, you should exercise at night, which can help food digest faster and prevent fat accumulation.

Eight points for attention in dog days exercise

First: Exercise and sweat more and replenish water in dog days. Whether before, during or after exercise, you should replenish the drinks and water you are used to drinking in time. In order to avoid water shortage in the body and affect metabolic function.

Second: scientific exercise, grasp the timely rest. Especially intensive training, don't wait until you are pale, nauseous, weak limbs and muscle spasms. You should replenish energy in time, rest in a cool place and drink some sports drinks containing minerals and electrolytes.

Third: Treat yourself correctly and master your biological clock rhythm at all times. In dog days, when the circadian rhythm and body cycle are at low tide, exercise should be more cautious to prevent accidents, such as fainting, fatigue, headache, dizziness and dehydration. Plan to avoid physical exercise when the biological clock is at its lowest ebb.

Fourth: Experts remind everyone that sportswear in dog days should be loose, light and light in color. Natural fibers (such as pure cotton clothes) are the most suitable. This kind of clothes has the best sweat absorption effect. Some sweat absorption clothes may be uncomfortable, but they are good for lowering body temperature. Today, with the development of science and technology, any sport has special sports equipment.

Fifth, grasp the time and load of exercise. On hot and humid days, amateur training should obey the weather forecast and try to exercise in a cool environment.

Sixth, engage in water swimming. Swimming in nearby swimming pools and natural waters is the best choice in dog days, which not only avoids the harm caused by high temperature, but also achieves the purpose of fitness. Water sports is the best sport in dog days. Free swimming can also relax the muscles of the whole body and restore fatigue.

Seventh: After exercising in dog days, you must eat on time. Hot weather will reduce people's appetite, but eating on time is very important to supplement various nutrients and keep fit. On a hot day, it is best to eat 5-6 small meals a day, including fruits and vegetables, with balanced nutrition and sufficient water.

Eighth: After exercising in dog days, it is forbidden to go to an air-conditioned environment to enjoy the cool. Because the temperature difference is too large, the body function suddenly changes, causing physical discomfort and easy to get sick. Wait until the body naturally cools down and the sweat gradually disappears, and then go to a place with a large temperature difference.

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When do the dog days usually appear?

The dog days appear in midsummer and summer heat, and it is the hottest, humid and sultry day of the year. The so-called "dog days" refers to the "dog days" of the lunar calendar, which is the hottest period of the year. It can be understood as "squatting" means that the weather is too hot to move. But the dog days are called "dog days" because there are also many cold factors. The dog days are the hottest thirty or forty days in a year in the Central Plains. The dog days are calculated according to the lunar calendar, in the middle and late July of the solar calendar.

Common sense of health care in dog days

1, to ensure adequate sleep, long days and short nights in summer, coupled with high temperature and rapid metabolism, it is easy to cause lack of sleep, leading to listlessness and easy to induce heatstroke. It is best to sleep for 8 hours every day, and don't stay up late. It is best to go to bed at 22 o'clock at night and get up at 6 o'clock the next day. Don't blow directly into the fan or air conditioner when sleeping.

2. Prepare sun protection equipment and heatstroke prevention products before going out. Sun hats, umbrellas and sunglasses are all good sun protection equipment. You'd better wear sunscreen half an hour before departure. In addition, you need to prepare enough water, you can bring some wind oil essence, Huoxiang Zhengqi water and so on.

Rinse your wrist with cold water. You can rinse your wrist with tap water every 3 hours for one minute. Because the wrist is the place where arterial blood flows, washing with water can effectively reduce the blood temperature.

4. Don't wear clothes that are too thick and tight when you go out, and don't wear chemical fiber clothes to avoid sweating and heat dissipation in time. Wear clothes suitable for sweating, such as cotton, linen, silk, etc. You can choose short sleeves, shorts and sandals.

Don't wait for thirst before drinking water. Drink 2 liters of water every day. If you sweat too much, you should increase it. You can add more light salt water or mineral water. But don't drink too much water at a time to avoid water poisoning. Don't add ice water after exercise to avoid stomach cramps.

6, pay attention to eat less spicy and high-protein foods, spicy foods and high-protein foods contain high calories, and should be ingested as little as possible. You can try to focus on a light diet and eat more vegetables and fruits.

7. Take a nap at noon. Studies have shown that sleeping during the day can effectively lower the body temperature, and at the hottest time at noon, choosing to sleep can effectively avoid high temperature weather and replenish physical strength in time.

8. Eat less and eat more. The more you eat, the more calories you consume. If you choose to eat less and eat more meals, you can disperse the concentrated intake of calories.

9. Avoid working at noon, when the sun is strongest and the temperature is highest. People who work had better avoid working at this time. They can choose to start work early and get off work late, rest more in the middle and work discontinuously. Being too tired is also one of the reasons for heatstroke.

10, drink more cool drinks, some drinks can effectively reduce the body heat, which is a good choice to prevent heatstroke, such as cold mung bean soup, Liangshan hawthorn juice, cold honeysuckle, cold chrysanthemum tea, watermelon, cucumber, tomato and so on.

1 1. Apply essential balm to prevent heatstroke. Before going out in hot weather, applying essential balm to people, temples and Tang Yin can effectively prevent heatstroke.

What should I pay attention to in dog days?

1, the diet should be light and cold.

You can eat more bitter food in summer. Bitter gourd, bitter vegetable and bitter buckwheat can relieve fever, strengthen spleen and stimulate appetite. However, bitter gourd is cold, and people with poor constitution and deficiency of spleen and stomach should not eat more. The weather is very hot, sweating a lot, and it is easy to consume gas and hurt yin. Therefore, foods that nourish qi and yin are also essential, and yam and fungus are good choices.

2, sweating, cupping

Detoxification in dog days is especially suitable for people with obvious damp-heat symptoms, mainly characterized by severe acne and thick and greasy tongue coating. For detoxification methods, sweating in summer is one of the most important detoxification methods. In addition, cupping, scraping and acupuncture with special techniques can also be recommended. In dog days, letting the body sweat moderately can take away the evil of damp heat in the body. Sweating can speed up metabolism and promote detoxification.

Step 3 Exercise properly

Proper exercise in summer is beneficial to blood circulation and keep healthy. However, due to the hot summer, human metabolism is vigorous and oxygen consumption is high, so it is best to control the intensity during exercise and not sweat to prevent the occurrence of diseases all over the world.

Diet precautions in dog days

1. Bitter food.

Bitter food can not only clear away heat, but also relieve summer heat and fatigue. Therefore, eating bitter foods such as bitter gourd, bitter vegetable and bitter buckwheat in summer can strengthen the spleen and stimulate appetite, not only keep the evil of damp heat away from you, but also prevent heatstroke, killing two birds with one stone. In addition, bitter food can also make people feel refreshed and relaxed, which is conducive to restoring energy and physical strength in hot summer, and alleviating or eliminating discomfort such as general fatigue and listlessness.

2. Increase the food intake of clearing away heat and relieving summer heat, invigorating spleen and promoting diuresis.

Mung bean soup is a traditional folk food for relieving summer heat in China, and it can be safely eaten by people with deficiency of spleen and stomach and physical weakness. In addition, lotus leaves, watermelons, lotus seeds and wax gourd also have good effects of clearing away heat and relieving summer heat. Lentils and coix seed have a good spleen-strengthening effect, which is a good summer diet for patients with spleen deficiency.

3. Foods that benefit qi and nourish yin are essential.

It's very hot in dog days, sweating a lot, and it's easy to consume gas and hurt yin. People at this time are often "three-point nihilism." Therefore, in addition to timely hydration, we should always eat some light foods that can replenish qi and nourish yin to enhance our physical fitness. Such as yam, jujube, sea cucumber, eggs, milk, honey, lotus root, fungus, soybean milk, lily porridge, chrysanthemum porridge and so on.

Health tips in dog days

The dog days are the hottest time of the year and the high incidence of many diseases. Listen to Luo Weifang, the chief physician of internal medicine of Chinese Academy of Traditional Chinese Medicine, and Zhuang Ganzhu, an associate researcher of Chinese Academy of Traditional Chinese Medicine, and teach you tips on fitness in dog days.

Don't be greedy. Staying in an air-conditioned room for a long time in summer, the body's adjustment ability is easy to be out of balance, resulting in a variety of discomfort. Therefore, it is best to turn on the air conditioner less, especially for children, pregnant women and the elderly with arthritis, rheumatism and respiratory diseases. Even if it is turned on, the appropriate temperature is 26℃, ensuring that the temperature difference between indoor and outdoor exceeds 7℃; Let the air conditioner blow upward, avoid blowing directly on the body, and protect the neck, back, abdomen, waist, legs and other parts. Don't take a bath after sweating to avoid being attacked by wind, cold and humidity. Eating cold fruits and vegetables in summer is easy to cause gastroenteritis. When eating cold drinks, it is best to wait until the temperature of the food is close to the body temperature before swallowing it slowly, so as not to stimulate the gastrointestinal tract, and the best time to eat is between noon and 3 pm, when the yang is the strongest. After a cold, you can drink ginger tea to sweat and dispel the cold.

Eat appetizers. As soon as they enter the dog days, many people will be troubled by the "bitter summer", and their mouths will be dull and their appetite will be lost. Therefore, "appetizing" is the focus of summer health. Experts suggest that you can eat more bitter food in summer. Bitter gourd, bitter vegetable and bitter buckwheat can relieve fever, strengthen spleen and stimulate appetite. However, bitter gourd is cold, and people with poor constitution and deficiency of spleen and stomach should not eat more. The weather is very hot, sweating a lot, and it is easy to consume gas and hurt yin. Therefore, it is also essential to replenish qi and nourish yin. Yam, jujube, honey, lotus root and fungus are all good choices. In addition, chicken and duck meat, lean meat and other meat products with flat or cool nature also have the effects of nourishing yin, nourishing stomach, strengthening spleen and tonifying deficiency.

Eliminating dampness. In the hot and humid dog days, the human body is easily attacked by moisture. To deal with summer damp heat, you can press Zusanli point, which is helpful to transport water and eliminate dampness. Soaking feet with 40℃ warm water before going to bed can eliminate dampness and improve sleep quality. You can also sweat on purpose and let the moisture go out with the sweat. It is also helpful to eat more foods that strengthen the spleen and eliminate dampness. Boiling porridge with adzuki bean, mung bean and lotus leaf, making tea with Herba Agastaches, Eupatorium odoratum and Rhizoma Atractylodis, and boiling water with ginger slices all have the effect of eliminating dampness. It is worth reminding that mung bean soup must not be drunk as water. Mung beans are cold, and people with weak constitution should not drink more.

"low-key" movement. In summer, the human body consumes a lot of energy, so running, playing ball games, climbing mountains and other sports methods must be done according to one's ability, and it is best to carry out some "low-key" sports. Three kinds of sports are better:

1. Swimming: The heat dissipation capacity of water is 15 times higher than that of air. When swimming, the human body can keep its body temperature constant and is not prone to heatstroke;

2. Fishing: Fishing requires the cooperation of the brain, hands and eyes. The help of quietness, intention and movement can alleviate the heat of the heart and spleen;

3. Tai Ji Chuan: Playing Tai Ji Chuan can not only increase vital capacity, but also promote the circulation of qi and blood between the five internal organs, which is helpful to cheer up the spirit.

Summer exercise is best arranged in a cool morning or evening; In the meantime, pay attention to a small amount of drinking water many times; When the outdoor temperature exceeds 32℃ and the air humidity exceeds 60%, it is best to exercise in the shade indoors.

Go to bed late and get up early, and make up sleep in the afternoon. Chinese medicine believes that "spring grows and summer grows". In summer, the human body is full of yang. If you often sleep late, it will violate the seasonal variation law of human yang. Not only will you not get a rest, but you will feel more tired. Therefore, it is better to get up at six or seven in the morning in summer, and the sleep time staying up late should not exceed 1 1. Taking a nap is beneficial to the balance of qi and blood, and can replenish physical strength and improve work efficiency in the afternoon. It is advisable to take a healthy nap for 30~60 minutes, but it is counterproductive to exceed 1 hour, which may interfere with sleep at night.

Sit quietly to get rid of troubles. Medical research shows that when the temperature exceeds 35℃, the sunshine exceeds 12 hours and the humidity is higher than 80% in summer, the emotional regulation center of human body will be obviously affected, and people will be easily agitated. To relieve irritability, you can sit still and do some small movements, which can not only quickly achieve peace of mind, but also promote blood circulation and dredge collaterals. It is a good way to sit up and close your eyes and swallow body fluid: put your arms down naturally on your legs, close your eyes and mouth slightly and breathe evenly; When there is a large amount of body fluid in the mouth, swallow it three times in a row; Then, knocking the upper and lower teeth 10 ~ 15 times can nourish the heart and soothe the nerves, strengthen the teeth and strengthen the spleen.

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