There are many differences between summer sports and other seasons. The biggest difference is that summer sports must be as "light" as possible-sports with low physical consumption, low technical requirements and loose time requirements, so that the amount of exercise is less, the intensity of exercise is lighter and the range of exercise is smaller. I recommend several kinds of "light exercise" swimming. Swimming is a whole-body exercise. When paddling with your arms, your legs kick or kick water, and your whole body muscles are exercised. Especially when your upper limbs swing and paddle, pectoralis major, deltoid muscle and triceps brachii are the most direct beneficiaries. At the same time, water flow is a natural massage for human body. Because paddling and fetching water are alternately tense and relaxed, swimming will make muscles soft and elastic. Therefore, regular swimming can make the body symmetrical and smooth, which is most suitable for girls to lose weight and shape. Jogging, a relaxing jogging exercise in summer, can enhance respiratory function, increase vital capacity and improve human ventilation. The oxygen supply during jogging can be 8 ~ 12 times more than that during sitting. Jogging can strengthen and thicken the heart muscle, which has the function of exercising the heart. The advantage of cycling is unlimited time and speed, and its main purpose is to relax muscles and deepen breathing, thus alleviating physical and mental fatigue. Due to the special requirements of riding, the arms and trunk mostly work statically, and the legs mostly work dynamically. When blood is redistributed, there is more blood supply in the lower limbs, and the change of heart rate varies according to pedaling speed and terrain fluctuation. The body is in urgent need of nutrition supplement and waste discharge, so the heartbeat is often 2 ~ 3 times higher than usual. Repeated practice like this can make the myocardium developed, the heart enlarged, the myocardial contraction strong and the elasticity of the blood vessel wall enhanced. Therefore, lung ventilation, vital capacity and respiratory function have all increased. Everyone's physique is different. Only by choosing the appropriate exercise method according to their actual physical condition can we have satisfactory results. ! Thousands of members of the National Weight Control Association of the United States have successfully lost about 14 kg and maintained the weight loss effect for at least 3 years. When talking about the experience of losing weight, members all think that winter is the most critical period to keep a one-year weight loss record, and the most important means is winter exercise. However, many people in our country think that winter is a season easy to accumulate fat. First, people have a good appetite. Second, the weather is cold, and most people don't want to exercise. In some areas of northeast China, there is a custom of "cat winter". Zhao Jisheng, an associate professor at the School of Physical Education of Beijing Normal University, believes that it is very reasonable to lose weight in winter exercise. Winter sports consume more and sweat less, so athletes can adapt to the sweating process more and increase the intensity of exercise. In winter, the temperature is low, the air is relatively clean and the respiratory tract is comfortable, which can promote blood circulation throughout the body. Naturally, it can increase the amount of exercise and accelerate the consumption of heat. If summer exercise is intense and sweaty, then the advantage of winter exercise is to quietly bring slimming effect. In winter, we should choose aerobic exercise with small action range and high calorie consumption. This is because the winter climate is cold, and explosive anaerobic exercise is easy to cause physical discomfort. The specific items are different according to the age difference. Young people can choose high-intensity aerobic exercise such as running, which can consume more calories. Exercise time is longer than that in spring and summer 10 ~ 15 minutes. In terms of exercise schedule, young people have strong adaptability to the climate, good physique and quick recovery, so they can arrange winter fitness time in the morning and afternoon. Middle-aged people can choose low-intensity aerobic exercise such as brisk walking, jogging and climbing stairs. The physical condition of middle-aged people generally shows a downward trend. Don't give up fitness because you are busy with work, otherwise winter will be a season of "hiding diseases". Middle-aged people have a little poor adaptability, so they can exercise after work when they are more relaxed physically and mentally. In winter, many people often can't persist because of lack of passion, which is mostly due to emotional disorder caused by lack of sunshine. Therefore, bodybuilders should take part in outdoor sports as much as possible, especially on sunny days.