Do more "moderate exercise" in summer.
Choose some suitable exercise methods in hot summer, and suggest doing more "moderate exercise" in summer. There are many forms of "moderate exercise", such as brisk walking, jogging, aerobics, swimming, cycling, mountain climbing, yangko, ballroom dancing and bowling. Their common characteristics are low intensity, rhythm, long time, uninterrupted, no difficult skills and easy persistence. Individuals can choose according to their own preferences, but it is advisable not to feel tired after each exercise.
Matters needing attention in summer exercise to lose weight
1, appropriate morning exercise time
Dawn comes early in summer, and many people who have the habit of doing morning exercises go out to exercise at dawn. In fact, before the sun comes out in the morning, the concentration of carbon dioxide in the air is so high that it is difficult to breathe fresh oxygen. In addition, after sleeping at night, the blood viscosity of human body is relatively high in the morning and the flow is not smooth. Coupled with the hot weather, there is more water evaporation in the body, and morning exercises can easily lead to cardiovascular diseases. Therefore, people who are used to morning exercises can get up earlier in summer than in winter, but not too early, so as not to affect their normal sleep time.
2. Add protein before exercise.
Protein can instantly enhance physical vitality. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
Don't drink water until you are thirsty
There is a lot of water loss during exercise in summer, so it is not necessary to insist on replenishing water after exercise or when you feel thirsty. You can have a rest and drink some water before continuing. If you really sweat too much in a short time, you can supplement warm salt water and sports drinks to balance the electrolytes in your body.
4. Stay away from air conditioning and exercise
People who choose indoor fitness must stay away from air conditioning when exercising. After the exercise, don't blow the air conditioner casually for a while, and don't stand in front of the air conditioner and blow your head directly, otherwise you will catch a cold.
5, cold drinks are not reliable.
Some people are used to eating cold drinks after exercise. In fact, eating cold drinks when your body temperature is high will hurt your stomach. This is because a large amount of blood rushes to muscles and body surface during exercise, while the digestive system is in a state of relative anemia. Eating a lot of cold drinks at this time will not only lower the temperature of the stomach, but also dilute the gastric juice and damage the physiological function of the stomach. Warm and light salt water is the best drink after exercise.
6, heatstroke prevention measures are indispensable.
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 (pills) to prevent heatstroke. If possible, it is best to bring a heart rate monitor.
7. Choose the right time and don't try to be brave.
Although there is no time limit for exercise, in hot summer, in order to avoid heatstroke or dehydration, it is suggested to avoid noon (11:00 ~14: 00), such as choosing cooler morning and evening for exercise.
8. Choose temperature instead of cold for the shower.
After exercise, the whole body is hot. If you take a cold bath or a bottle of ice water to cool down, it looks leisurely, but it is not. This kind of behavior that intends to cool down instantly will not only bring too much stimulation to the body, but also cause discomfort such as nausea, vomiting and diarrhea. The correct way is to dry the sweat with a towel first, and then take a bath with warm water when the heartbeat returns to normal and the skin feels less hot.