It's dog days. Practice three or nine in winter and three volts in summer? This is the health preserving experience that China people have summed up in their long-term life, and it is highly valued in people's daily life. Among them,? Practice three volts in summer? It refers to moderate exercise in dog days to improve the body's regulatory ability and immunity, so as to better adapt to the hot climate and achieve the purpose of preventing diseases and strengthening the body.
As we all know, the dog days are the hottest season in a year, and its climate is characterized by high temperature, low pressure, high humidity and low wind speed. This climatic condition has obvious adverse effects on human health. Research shows that when the ambient temperature reaches 33℃, people will sweat in a quiet state, but they can still keep the balance of heat production and heat dissipation. If physical activity is still carried out at this time, the amount of perspiration will increase greatly, the air humidity is high, the wind speed is low, it is difficult for sweat to evaporate quickly, it is difficult for the human body to dissipate heat, and the temperature regulation is limited. The accumulation of heat in the body may lead to heatstroke symptoms such as fever, dizziness, thirst and nausea.
Therefore, in dog days, we should pay attention to timely, moderate and scientific exercise. Blind exercise in high temperature environment will not only fail to achieve good results, but may also harm health and even cause danger.
It is best to avoid high temperature in the morning and evening.
? The temperature rises in summer, so my wife and I both choose to get up early to exercise. ? On the 27th, Mrs. Wang, who lives in Zhangjiashan Road, Yucheng District, went up the mountain for morning exercise as usual. Nearly seventy years old, she has a strong body and a windy foot. When asked about the way of keeping in good health, she always talks about Kan Kan, which was advocated by the ancients? Harmony between man and nature? Timely exercise can play a great role.
Exercise in the morning helps to promote blood circulation, and fitness at night helps to sleep. In summer, the temperature is high, the humidity is high and the days are long. In summer, we should avoid the high temperature period dialectically to prevent heatstroke. For dog days exercise, Deputy Chief Physician Li of Ya 'an Traditional Chinese Medicine Hospital said that the exercise time can be advanced appropriately, and the ideal exercise time is between 6 am and 9 am every day. It is best for middle-aged and elderly people to get up at dawn, do exercises, take a walk, practice kungfu, etc. In a place with fresh outdoor air, and arrange another exercise after dinner. Old people with cardiovascular diseases should take emergency medicine, empty urine and drink some water before going out. Don't do strenuous exercise on an empty stomach, eat some food in the morning to avoid hypoglycemia, and clothing, shoes and hats should be considered to be beneficial to heat dissipation and sun protection.
Indoor and outdoor can be properly ventilated.
As the saying goes? Make up for three or nine in winter and make up for prosperity in summer? Winter disease has been treated in summer for a long time. In hot summer, timely exercise can dilate subcutaneous capillaries, accelerate the opening of body glands, improve heat dissipation ability, and make the body have stronger ability to regulate body temperature. It is easy to sweat in summer, so it is particularly important to choose a suitable sports venue.
? It is generally recommended that outdoor air is fresh, and parks and rivers are good choices. ? Peng Ying, a fitness coach of a fitness club in the city, said that choosing a suitable fitness venue can get twice the result with half the effort according to different individuals' exercise purposes. For people who gain muscle, they can exercise properly with the help of fitness equipment, but keep proper temperature and ventilation indoors. If it is an exercise aimed at losing weight, first practice physical fitness, then carry out aerobic and strength training.
Fully warm up before low-intensity exercise
In dog days, people's bodies are more prone to fatigue. In summer, we should keep a low amount of exercise and exercise for a short time to avoid strenuous and high-intensity exercise. At the same time, we should pay attention to the combination of work and rest and reduce the exercise time appropriately. Peng Ying said that young people have good physical fitness, so they can choose some sports with heavy exercise, such as basketball, badminton, table tennis, tennis, running and swimming. The elderly should not engage in strenuous exercise, but choose some gentle and soothing activities, such as walking, Tai Ji Chuan, jogging, radio exercises and so on.
? In addition to choosing suitable sports, it is also important to warm up adequately before exercise. ? Peng Ying said that warm-up activities are aimed at raising body temperature and heart rate, increasing the flexibility of joints and muscles, and accelerating the response of nerves and muscles. The correct exercise method is: start with a small amount of exercise, a small amplitude and simple movements, so that the body has a process of adaptation, also called fatigue period, about half a month, and then gradually increase the amount of exercise and increase the amplitude, and the movements should be gradual from easy to difficult.
Exercise, practice dog days, and be cautious.
? According to different people, the advantages of proper exercise always outweigh the disadvantages. ? According to Li, exercising in cold and summer can improve the adaptability of human body to different environments, so the ancients thought that people who exercised could keep fit? Don't avoid cold and heat, don't invade all kinds of poisons? . But the dog days should be adjusted reasonably according to your physical condition. If you are unwell, don't exercise with illness.
Old people's organ function declines, their heat resistance is much lower than that of young people, and the probability of heatstroke in hot weather is high, so they should choose sports with less exercise. Doctors suggest that people with cardiovascular and cerebrovascular diseases are more likely to induce severe illness if they exercise in hot weather. In this sense, the elderly should be cautious when practicing in summer.
Adjust and nourish the four seasons to adapt to the cold and heat.
When winter comes and summer goes, good physical fitness cannot be separated from timely exercise and reasonable diet. Exercise in dog days can strengthen gastrointestinal peristalsis, promote food digestion, keep defecation unobstructed, and improve and enhance the function of digestive system. At the same time, summer exercise can increase saliva secretion, stimulate people's appetite, and help prevent and treat digestive tract diseases. However, the high temperature and high consumption environment can easily cause a large amount of consumption of various nutrients in the human body, so a reasonable diet is very important.
? First, pay attention to the right amount of water. ? Li said that exercise in summer can easily lead to heatstroke because of excessive sweating and loss of water and salt. If you drink a small amount of cool summer drinks and low-sugar and low-salt drinks at rest, you can not only supplement the salt reduced by sweating in the body, but also limit the discharge of a large amount of water.
Summer diet should be based on the principles of tonifying, strengthening the spleen, removing summer heat and dampness, and should choose light and nourishing yin food. Doctors suggest that you can eat some bitter and sour foods in moderation, such as bitter gourd and tomatoes, which can clear away heat and strengthen the spleen, stimulate appetite, promote fluid production and quench thirst, and strengthen the stomach and digestion. Eat less cold food and drinks, especially ice cubes, so as not to cause abdominal pain.
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