Xiao Ai likes to get up early and often goes for a run at four or five o'clock in the morning. However, with the temperature rising, she recently developed symptoms of fatigue, shortness of breath and even dizziness after morning exercise.

Risk index:

Analysis: Many people are used to getting up early to attend, which is a misunderstanding. In fact, the concentration of carbon dioxide in the air is very high in the morning, so it is difficult to breathe enough 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 early morning exercise can easily lead to cardiovascular diseases. Moreover, there are a lot of harmful substances such as nitrogen oxides, hydrocarbons and lead in the air near the ground. Taking a deep breath in the morning will inhale more harmful substances. If it goes on for a long time, there will be symptoms such as fatigue, shortness of breath, dizziness, inflammation of trachea and throat. Only when the sun comes out, the air flows up and down, the pollutants spread to the sky, and the inversion phenomenon disappears, the air near the ground becomes clean. Going out to participate at this time will be good for your health. In addition, we should pay attention to avoid direct sunlight. In most places, the sunshine is strongest from 1 1 to 4 pm, which directly hurts people's skin.

Suggestion: 1, avoid exposure, preferably after 6: 00 a.m. and before 9: 00 a.m., otherwise it will be exposed to the scorching sun, which is not suitable.

In this process, you should try to avoid staying outdoors when the sun is strongest. You can wear sunglasses and a sun hat, and you can also protect your eyes and skin with some skin care products.

There is a lot of water evaporation in the human body, so drinking water is especially important for people who exercise. If you go out to exercise, you'd better bring your own water, and keep a small amount of water. Don't wait until you are thirsty, and don't drink too much.

Faint from exhaustion

In order to put on that brand-new dress with suspenders, Ross made a strict plan for himself, replacing dinner with fruit and aerobics every day. On the fifth day, Rose fainted during exercise due to lack of physical strength.

Risk index:

Analysis: High temperature in summer leads to high human consumption. If the consumption is not replenished in time, the body is often weak. Excessive exercise will lead to hypoglycemia and decreased resistance, and in severe cases, it will lead to fainting, but it is not good. Therefore, it is particularly important to grasp the amount of exercise. It is best to exercise for 30 to 45 minutes every day, and those who are interested in losing weight can extend the exercise time to about 40 minutes.

In addition, fitness in summer means that exercise consumes more nutrients in the body, so bodybuilders must pay attention, because in hot weather, ordinary bodybuilders can exercise 1 hour at 30℃ and sweat can reach more than 3 liters. If people don't replenish water in time, in summer exercise, once the body is dehydrated, bodybuilders will have fatigue, anorexia, dizziness, nausea, muscle spasm and even.

Suggestion: 1, if you sweat for a long time, the water and salt in your body will decrease, so you need to replenish light salt water or cool heatstroke drinks such as mung bean soup and honeysuckle water in time.

2. If you have symptoms of heatstroke, you should immediately sit down in a cool and ventilated place, drink some cold salt and boiled water, take a deep breath, and apply cold compress to your forehead or armpit.

3. In diet, protein, vitamins and other essential nutrients should be supplemented, preferably with vegetarian food. You can eat less and more meals, eat more fruits and foods with high protein content, and it is best not to eat too greasy things after exercise.

Swim dizzy on an empty stomach

Recently, Xiao Fang takes time to swim in the swimming pool for an hour every day, which is not only cool and antipyretic, but also ok. But she found a problem. When she swims on an empty stomach, she easily gets dizzy. After eating too much, swimming will lead to.

Risk index:

Analysis: Compared with other sports, swimming is fun and healthy, and it is not as hard as some sports. Swimming is a whole-body exercise. When the human body is around, the friction of water flow promotes the circulation of skin capillaries and the metabolism of human epidermal cells, making the skin smooth and elastic. Swimming is undoubtedly a very good exercise in terms of consuming human body heat. Because water conducts heat 26 times faster than air, that is to say, at the same temperature, people consume more than 20 times as much heat in water as on land. Regular swimming can gradually remove excess fat from the body. However, swimming on an empty stomach affects appetite and digestive function, and unexpected situations such as dizziness and fatigue may occur during swimming. Swimming with a full stomach will affect the digestive function, and it will also cause stomach cramps and even vomiting and abdominal pain, so you can't swim before and after eating.

Suggestion: If you want to get good exercise effect, you need to exercise in a planned way, and keep the daily exercise amount at 30-45 minutes. Swimming consumes a lot of energy, so it is best to do it every other day to give your body a recovery time. In addition, you can drink a little water properly when swimming. You can't eat immediately after swimming. You have to wait at least an hour to make yourself hungry. If you overeat after exercise, all your efforts will be in vain.

I have a headache after a cold shower.

Joan thinks it's very pleasant to take a cold bath after exercising in summer, and then gulp down cold drinks, but the next day, I had a bad headache and felt weak all over.

Risk index:

Analysis: In hot summer, many people like to take a cold bath after exercise, but they are likely to feel weak after exercise, and some people even have headaches. This is because when the body sweats a lot, the capillaries are dilated. If you take a cold bath, the blood vessels contract sharply, and the heat in the body is affected by external factors, so it can't be emitted for a while. Moreover, intracranial arteries are rich and sensitive to the outside world. In the hot season, the head is particularly prone to sweating after exercise. At this time, if you wash your hair with cold water, it may cause abnormal intracranial vascular function, leading to dizziness, headache, black eyes and even vomiting. In severe cases, it may also cause intracranial hemorrhage.

It is also wrong to eat cold drinks immediately after exercise. Strenuous exercise can raise the body temperature to about 39℃. Eating a lot of cold drinks at this time is a strong cold for the digestive tract, which will cause strong peristalsis of the digestive tract and produce abdominal pain and diarrhea. At the same time, the rapid change of heat and cold will cause the blood vessels in the stomach to contract suddenly, and more times will cause dysfunction, indigestion or other things.

Suggestion: 1. It is dangerous to take a cold bath to cool down quickly. After summer exercise, especially when you are sweating all over, it is better to take a hot bath than a cold one.

2. It is not advisable to eat cold drinks immediately after exercise. You should have a rest before eating. In fact, it is better to drink some hot tea to quench your thirst in summer. Because eating cold drinks can only temporarily lower the temperature and has no thirst quenching effect. Drinking hot tea can promote sweat glands to relax and sweat, emit body heat, and completely reduce the skin surface temperature.

Fear, smell.