What are the three self-protection measures for fitness in summer? More and more people know the benefits of fitness to their health. It is very hot in summer. There is no doubt that we should pay attention to some problems while getting twice the result with half the effort. What are the three self-protection measures for fitness in summer?

What are the three self-protection measures for summer fitness? 1 First, choose indoor items for fitness.

In summer, due to the influence of the scorching sun, many outdoor sports are not suitable. Indoor exercise is more suitable for protecting skin from ultraviolet rays, and indoor swimming is the best fitness program in summer. Swimming can not only exercise the whole body, but also reduce the heat in summer.

In addition, hot springs, aerobics, yoga and mechanical exercise are all good indoor sports and fitness programs. If the sunshine is not very strong in the morning and evening, some moderate outdoor aerobic exercise, such as running, walking, tennis and cycling, is also very beneficial to health.

Exercise in the morning helps to promote blood circulation, and fitness at night helps to sleep. In addition, if you exercise outdoors, you'd better wear sunglasses and sun hat, apply sunscreen to prevent the invasion of ultraviolet rays, and bring cool oil and Huoxiang Zhengqi water (pills) to prevent heatstroke.

Second, it is appropriate to exercise for 30 minutes.

It is hot in summer, and the human body consumes a lot of heat. If you don't grasp the exercise time during fitness, it will easily lead to low blood sugar, decreased resistance, and even severe fainting. So excessive exercise in summer is not good for your health.

So I suggest you reduce your exercise in summer and try not to do outdoor sports in the sun. For the average person, it is enough to keep exercising for 30 to 45 minutes every day, and 30 minutes is the best exercise time. For those who are willing to lose weight, the exercise time can be extended to about 40 minutes.

Third, summer hydration should be appropriate.

In summer, the temperature is high and the energy consumption is high. A lot of exercise accelerates the loss of water in the body. Therefore, to replenish water in time, it is best to drink two glasses of water half an hour before exercise. If you exercise outdoors for more than half an hour, be sure to bring a bottle of water, preferably normal saline or light saline that can supplement salt, but be careful not to drink too much water.

Tips: If you drink plenty of water after exercise, it will not only be bad for the blood circulation system and digestive system, but also increase the burden on your heart. In addition, drinking more water will lead to more sweating and further loss of salt, which will easily lead to convulsions and cramps.

Sweating is a normal physiological activity, but because a lot of sweating will lose a lot of water and sodium, potassium and calcium plasma, therefore, sweating a lot without replenishing the corresponding liquid in time will cause imbalance of blood concentration and ion balance, and at this time, the human body's exercise ability will be obviously reduced, muscle weakness, body aches and dizziness.

In severe cases, symptoms such as nausea, vomiting and even coma may occur, and the consequences are even more serious for patients with chronic cardiovascular diseases. In summer, you can choose early morning or evening when the sun is going down, but you can't do fitness activities in direct sunlight.

In the environment with high humidity, sweat is not easy to evaporate, heat dissipation is difficult, and the amount of sweat increases. If you do physical exercise, you are more prone to heatstroke. In summer, we should appropriately reduce the intensity of fitness, properly control the duration, or carry out intermittent fitness activities. One exercise should not last too long.

Pay attention to choosing the right drinks in fitness activities. Because sweat contains all kinds of ions, you can't just drink boiled water. You can make your own sports drink and add 6 grams of salt to 1000 ml of boiling water.

20 grams to 40 grams of glucose (diabetics can add less or no sugar). Mung bean soup and pumpkin soup also have good heatstroke prevention and thirst quenching effects.

During exercise, you should also pay attention to drinking water. Drink a small amount of water many times, don't drink a lot at once, and don't wait until you are thirsty. The temperature of drinks should be appropriate, not too low, and it is forbidden to drink ice water or cold drinks immediately after exercise. Add dark green leafy vegetables to the exercise diet and drink more vegetable soup.

What are the three self-protection measures for summer fitness? 2 Myth 1: Exercise at high temperature to lose weight.

The author has noticed that some teenagers like to engage in outdoor sports in the sun, which can really sweat and achieve the effect of losing weight, but it will do harm to the body. Engaging in a large amount of exercise at high temperature can easily lead to excessive sweating, dehydration, heatstroke and other symptoms, which can seriously make people dizzy.

Moreover, the sunshine is strongest in the summer morning 1 1 to 4 pm, which will burn people's skin.

Myth 2: Take a bath immediately after fitness.

Just after fitness, the human body urgently needs to release heat in the body, and the skin capillaries expand accordingly. If you take a cold bath immediately, your skin will be stimulated by supercooling, and the capillaries will suddenly contract, which is not conducive to the body's heat dissipation.

Excessive stimulation of cold and heat will also cause the expanded pores to close urgently, and the human immunity will decline. At this time, germs are most likely to invade.

Myth 3: Drink plenty of water after exercise.

Many people know to replenish water immediately after sweating a lot, but it is easy and inappropriate to replenish too much water. Because, after a lot of exercise, all organs and systems of the human body need to rest, and at this time, a lot of hydration will add a heavy burden to digestion, blood circulation and other systems, especially the heart.

At the same time, after sweating a lot, supplementing mineral water can make up for the trace elements lost with sweat. If you drink a lot of pure water, it will only aggravate the loss of human minerals and easily cause cramps, spasms and other symptoms.

Myth 4: Frozen drinks help to cool down and relieve the summer heat.

After strenuous exercise, a large amount of blood flows to the moving muscles and body surface, while the digestive organs are in a state of relative anemia. Drinking frozen drinks at this time will bring strong stimulation to the stomach and easily induce diseases such as anorexia and acute gastritis.

Old people should not exercise for more than half an hour in summer.

Seeing this situation, Lu Yifan, a professor at the School of Sports Human Science of Beijing Sport University, reminded the majority of fitness enthusiasts that the summer temperature is high and physical energy consumption is high. Blindly increasing the amount of exercise can easily cause dehydration and other injuries, so everyone should be careful.

Generally speaking, summer exercise should start with a small amount of exercise and a short time, so that the body can gradually adapt to the hot weather. At the same time, avoid exercising in the hot sun for a long time. "Especially for the elderly, once there are problems such as hypoglycemia and dizziness, they should stop exercising immediately and replenish water and energy in time.

Exercise intensity should be as light as possible.

Although it is generally believed that summer sports should be as energetic as beach volleyball, in fact, "light" sports such as walking, swimming and cycling are more suitable. These exercises will not make physical exertion too fast, can "protect" everyone's enthusiasm, and are also "safe" for the elderly and patients with chronic diseases.

And tennis, basketball and other sports with large activities should be reduced appropriately. If you insist on a certain sport for many years, you should also reduce the intensity in summer. For example, if you jog 1 hour every day, 40 minutes in summer is enough. It is most appropriate to ensure that the amount of exercise is less than that in spring and autumn 1/3.

Exercise time should be as loose as possible.

At noon and afternoon in summer, the sun is very poisonous and the temperature is very high. At this time, exercise is prone to dehydration and heatstroke. Therefore, Lu Yifan reminds everyone to choose to exercise indoors or when the temperature is low in the morning and evening.

In addition, the exercise time should be as "loose" as possible.

That is to say, if possible, you can spread the whole exercise time to all periods of the day: playing Tai Ji Chuan in the morning, playing dumbbells and hula hoops indoors at noon, and going swimming or fitness path at night, which can not only ensure the exercise effect, but also make your body too tired.