How to exercise in summer? With the continuous improvement of living standards, people realize the importance of good health, but in hot summer, many people are reluctant to go out to exercise, which is very unfavorable to their health in the long run. Let's take a look at how to exercise and be healthy in summer.
How to exercise healthily in summer 1 1 to avoid high temperature exercise. Keep a short period of low exercise in summer, and let your body adapt to the hot weather slowly. Especially when the sun is strong from noon to 2 pm, try to avoid outdoor sports, because ultraviolet rays are particularly strong during this time, which will burn the skin and even stimulate the retina and meninges.
2. Choose an exercise cycle. Morning is the peak of heart attack, because the blood coagulation degree is relatively high, which is more likely to increase the risk of thrombosis. Dusk is the ideal time for everyone to do daily exercise. The temperature gradually decreases, the damp heat gradually subsides, the heartbeat and blood pressure of the human body tend to be balanced at dusk, and the hearing and vision are also very sensitive. At this time, the stress ability of human body is the highest in a day, and the ability to dissolve thrombus in the body also reaches the best level.
3, heatstroke prevention and cooling measures. If you do outdoor sports, you'd better wear sports sunglasses, sun hat and sunscreen to prevent the invasion of ultraviolet rays, and bring cool oil and Huoxiang Zhengqi water to prevent heatstroke. You'd better wear another heart rate monitor if possible.
4. Choose sports and use slow-heating, relatively low-intensity projects to achieve the purpose of sweating. You can do low-intensity sports such as walking, running, gymnastics and boxing. And every exercise should reach the level of sweating to improve the body's heat dissipation function. When the temperature is higher than 29 degrees Celsius and the humidity is higher than 75%, reduce the amount of exercise to prevent heatstroke.
5. The intake of food and nutrition should be reasonable. Eat staple food or fruit an hour before exercise. This is to prevent the intake of calories is too low, leading to poor physical strength.
6. Choose practical sweat-absorbent clothing. Be sure to wear a sweat-absorbent cotton shirt, not tight sportswear. If the moisture can't be discharged, it will put a lot of pressure on the heart. And you can't hang clothes with your own body. It is best to prepare a set of dry clothes, especially a coat, and put on wet clothes immediately after exercise, otherwise it will easily lead to rheumatism or arthritis.
7. Replenish water in advance. The temperature is very high in summer, and a lot of exercise makes the water in the body lose faster. Therefore, it is recommended to drink 800 ml of water half an hour before exercise. If outdoor exercise lasts more than 30 minutes, be sure to bring a bottle of water, preferably supplemented with salt.
8. Control the exercise time. It is most appropriate to exercise for 30 minutes every day. If you have more weight loss demands, you can extend the exercise time to about 40 minutes.
9. Drink a small amount of water during exercise. Keep adding a small amount of water, don't wait until you are thirsty, and don't drink too much. Because overeating is very irritating to the stomach, and when drinking more than 1000 ml, it will cause diuresis through the body regulation mechanism, but it will cause water loss.
10, necessary warm-up. This is a necessary process before starting exercise. It takes 5 minutes for the body to move completely, and it is best to feel a little sweaty.
How to exercise healthily in summer? What sports are suitable for summer?
1, take a deep breath
Stand with your eyes closed, exhale all the gas in your lungs with all your strength, then inhale slowly to refill your abdomen, shoulders and chest, and finally breathe normally and open your eyes. Do this three times, six times or nine times. It can expand the chest and abdomen, which is ideal for resisting fatigue and awakening the vitality of the body.
Step 2 swim
Swimming has the functions of losing weight, lowering cholesterol and enhancing cardiovascular function. Summer is the best season for swimming, especially for outdoor swimming in hot weather. Because the outdoor air is good, it is beneficial to stimulate the skin and promote the contraction of muscles and blood vessels after water comes out. At the same time, outdoor sunshine is conducive to promoting the absorption of vitamin D by the human body, which is good for the health of the skin. However, experts remind that swimming consumes a lot of energy, and middle-aged and elderly people with a history of heart disease, diabetes and lung disease should follow the doctor's advice when swimming to avoid accidents.
Step 3 tiptoe and heel
Stand upright on the floor barefoot or with socks closed, stand on tiptoe and support your body with your toes as long as possible. Put down your heels, stand on tiptoe again and repeat several times. In the process of finding a sense of balance, the calf muscles are elongated and exercised.
Step 4 walk briskly
Fast walking is a kind of exercise with a speed between running and walking, which is especially suitable for middle-aged and elderly people. Walking exercise is moderate, the technical requirements are low, it is not limited by equipment, and the exercise effect is good, which has a good effect on strengthening leg muscles and improving cardiopulmonary function.
5. Play badminton
Badminton is played in indoor courts, so it is not easy to get sunburned. It is an ideal choice for summer sports. Badminton is a sport that can make people clear-headed, agile and exercise the whole body. Playing badminton can not only strengthen the body, lose weight and shape, but also promote metabolism, so that toxins in the body can be excreted with sweat.
The benefits of summer sports
1, summer exercise can lose weight.
Sticking to exercise can lose weight. This effect is not limited to seasons. Sticking to fitness in summer can lose weight! Among many ways to lose weight, physical exercise is undoubtedly the most effective, because when the human body exercises to a certain intensity, fat will be burned into heat and excreted through sweat.
2, summer exercise can detoxify.
The human body secretes a large number of metabolites every day, and also produces various toxins. Every adult has 2-5 million sweat pores. When the body temperature rises to a certain extent, these sweat pores will automatically open, and the' toxic dirt' in the body and body surface will be discharged through sweat, which is also the reason why the human body will feel refreshed after sweating.
How to exercise in summer? 3 What exercise is suitable for summer health?
1, summer fitness exercise is suitable for walking.
Fast walking is a kind of exercise with a speed between running and walking, which is especially suitable for middle-aged and elderly people. Walking exercise is moderate, the technical requirements are low, it is not limited by equipment, and the exercise effect is good, which has a good effect on strengthening leg muscles and improving cardiopulmonary function.
2. Summer fitness exercise is suitable for yoga.
Yoga is a kind of physical and mental exercise, suitable for all ages. The hot weather in summer makes people sleepy. When the human brain is tired, many functions will be affected, which makes people fall into a sub-health state of fatigue and listlessness. The stretching, twisting and deep rest and relaxation of yoga poses can massage various organs in the body and keep them in balance.
Yoga is a good way to keep healthy in summer. This is because in summer, Tianren's body is quite flexible, and his muscles are not easily strained or sprained. And some yoga moves are so simple that you can do them at home or in a cool place outside. When practicing, you should keep a happy mood, listen to some relaxed and slow music, coordinate every movement with your breathing, and pay attention. In summer, people get angry and irritable easily. Practicing yoga can relieve bad emotions, calm people down and keep them fresh and healthy in hot summer.
3. Fitness exercise in summer is suitable for swimming.
Swimming can not only exercise hands and feet, waist and abdomen, but also benefit the internal organs, such as heart, brain, lung, liver, especially blood vessels, and is known as "vascular gymnastics". In addition, swimming can also lose weight, because the calories consumed in water are significantly higher than those on land. Need to be reminded that outdoor ultraviolet rays are strong, so it is recommended to swim in the swimming pool.
Swimming is the most refreshing exercise in summer. From the health point of view, swimming has five functions: improving cardiovascular system, enhancing vital capacity, strengthening skin blood circulation, enhancing resistance, losing weight and strengthening body. When people swim, the water washes away the skin, sweat glands and fat glands, which has a good massage effect, can promote blood circulation and make the skin smooth, white and elastic. In addition, swimming can lose weight by consuming more calories, which is one of the most effective aerobic exercises to keep fit.
4. Summer fitness is suitable for Tai Ji Chuan.
Many people think that Tai Ji Chuan's routines are complicated and difficult to learn. In fact, the routine is only a representative form, and the simple action of standing piles is quite particular. Eyes closed lightly, feet standing naturally, body straight, knees slightly bent, mind calm, upper deficiency and lower solid, feet taking root.
Beginners can start with standing piles and then gradually learn simple movements. It is important to cooperate with breathing. Slow, deep, long and even breathing can not only eliminate anxiety, but also maintain the tiny blood vessels and meridians of the heart. Compared with Tai Ji Chuan, there are fewer rules for natural calisthenics. As long as you insist on moderate exercise, your body will naturally play a role in conditioning.
Matters needing attention in summer fitness exercise
The amount of exercise in summer should not be too large or too intense. Appropriate use of moderate exercise, a small amount of sweating, to avoid excessive exercise, sweating too much damage to the heart yin.
Entertainment should be quiet. You can't travel long distances in hot summer, you should find a secluded place nearby. In the morning, with the first ray of sunshine and fresh air at dawn, you can take a walk in the lush garden, exercise, go to the old and welcome the new. In the evening, if you stroll along the river and the lake, the cool breeze will calm your mind like water, make you feel like a dream, cleanse your mind of boredom, and the summer heat will disappear.