Reasons for heatstroke▼
The high ambient temperature in summer is conducive to improving the effect of exercise and weight loss, but it also has many negative effects on weight loss. The human body in a long time exercise in the body heat continues to increase, the need for timely heat dissipation, high ambient temperature for the exercise of timely heat dissipation is very unfavorable. Sweat becomes the most important way to dissipate heat.
A lot of sweat in summer sports will make the body lose a lot of water and various ions, if not timely supplementation, it is possible to heat stroke.
How to prevent heat stroke
Choose the right time to exercise
This is the simplest and easiest way to prevent heat stroke. Avoid exercising outdoors between 11am and 3pm when the sun is at its strongest. Try to exercise early in the morning, late in the evening, or in the evening when there is no direct sunlight and the temperature is cooler.
Rehydrate in a timely manner
During exercise, you should refill your sports drink several times in a timely manner and not wait until you feel thirsty to drink. The drink should contain a certain percentage of `sodium, potassium and calcium ions and less than 2% glucose.
Drinking contraindications
Never drink hypertonic beverages and pure water without ions.
Rest
Long duration exercise should be accompanied by intervals of rest.
Summer is the season when heat stroke can occur, but it can also occur in seasons other than summer. For example, in winter, due to the high temperature of the special environment or due to excessive warmth caused by the difficulty of heat dissipation, prolonged strenuous exercise and do not pay attention to the exercise of water and salt metabolism balance can also make the body temperature rise, the symptoms of heat stroke.
During exercise, if you have a headache, dizziness, fatigue and other discomforts, you should stop exercising in time and rest in the shade. When obvious signs and symptoms of heatstroke occur, they should be rescued in time.
As long as you understand the causes of heatstroke and take the necessary protective measures, you can avoid heatstroke in the summer sports diet.
Bicycling
Bicycling is an easy and effective fat-burning exercise. Bicycling on average every hour to burn body fat is also very much, an hour will burn 450 to 600 calories calories, the equivalent of long-distance running for an hour and a half! Riding a bike for an hour a day for a week can reduce 1 pound (about 0.9 pounds) or so, the effect is very obvious.
Rowing
On weekends, it's a good idea to go rowing with your family or a few friends. The rowing position can exercise one's arms and abdomen, which has a significant effect on reducing arm and abdominal fat. The design of some of the fitness action is also inspired by the rowing position, stay at home to do fixed position feel bored, as well as the actual rowing.
Walking
If running is too much for you in the summer, you can start walking fast to lose weight. Brisk walking is less harmful compared to fast running and better than jogging for weight loss. When you walk fast, pay attention to the correct posture, straighten your back, and swing both hands as much as possible. Walking fast for more than 30 minutes a day has a good effect on thin legs and waist.
Dancing
Dancing to the accompaniment of light music will make the whole person's mood better. Moreover, dancing is rich in movement, which can make the whole body move. In order to achieve the purpose of exercise and weight loss, it is recommended that when choosing a dance, you should choose some lively or movement amplitude is relatively large dance, such as belly dance, Latin dance and so on. If there is no condition, after dinner to go with the big mom to dance square dance is also OK.
Yoga
In the summer do not like outdoor sports, practicing yoga is a good choice, yoga exercise intensity is low, but yoga allows you to forget some unhappy things faster, so that their own state of mind more mirror. It also allows you to face life with more confidence. However, it should be noted that when doing yoga, do not force yourself to do each movement to a very standard. As long as they do their own limit is good.
If you feel that the intensity of yoga is too low, you can also challenge Pilates. However, yoga and Pilates are best practiced under the guidance of a professional instructor, at least at the introductory stage, because the movement is not standardized, the effect of the exercise is greatly reduced, and will even be injured.
Swimming
Summer and swimming are most compatible! Swimming in the summer to lose weight is both fun and efficient in burning fat. Water conducts heat 26 times faster than air, which means that at the same temperature, a person's thermal energy consumption in the water is more than 20 times that on land. Moreover, swimming is a whole-body exercise that exercises all parts of the body. And as an aerobic exercise, it can also enhance the human cardiorespiratory function.