In summer, the temperature is high, and the human body consumes a lot. The body consumption is often not replenished in time, and the body is often weak. Excessive exercise will lead to low blood sugar and decreased resistance, and in severe cases, it will lead to fainting, which is not good for the body. Therefore, it is particularly important to grasp the amount of exercise in summer fitness. It is best to exercise for 30 to 45 minutes every day, 30 minutes is the best, and citizens who are willing to lose weight can extend the exercise time to about 40 minutes. In the choice of sports, swimming is the best fitness program in summer. Swimming can not only exercise the whole body, but also reduce the heat in summer. Others such as hot springs, aerobics, yoga and mechanical exercise are all good indoor sports and fitness programs. When the sun is not very strong in the morning and evening, it is also very healthy to do some moderate aerobic exercise, such as running, walking, tennis and cycling. Exercise in the morning helps to promote blood circulation, and fitness at night helps to sleep. At the same time, outdoor sports should especially prevent cold wind and cold, pay attention to sun protection, and it is best to apply sunscreen before exercise. In diet, people consume a lot of energy substances, vitamins and minerals after exercise, especially in summer. Therefore, citizens must supplement protein, vitamins and other essential nutrients after fitness. It is best to mix meat and vegetables in the diet and drink plenty of boiled water. You can eat less and more meals, and eat more fruits and protein-rich foods. It's best not to eat anything too greasy after exercise. Eating foods with high water content helps to replenish the body's water in time. But don't take a cold bath immediately after exercise, because exercise causes pores to open, and cold water stimulation can easily cause diseases such as colds.