1, summer sports need to pay attention to what
1, there are degrees
Summer sports must control the "degree", summer sports avoid excessive exercise, such as exercise is not timely to replenish is likely to cause hypoglycemia, in addition, in a high temperature environment. In addition, in the high temperature environment, if long time exercise will also increase the risk of heat stroke, so summer exercise must have degree. It is best to take their own body does not feel tired for the appropriate, in the amount of exercise is recommended to the principle of gradual progression of exercise. When choosing a sports program, it is also important to choose according to their own ability to bear.
2, the choice of clothes
Summer sports on the one hand, we must use clothes to do a good job of sun protection, on the other hand, we should also try to choose a good breathability, sweat absorption strong point of clothing, so it is recommended that we try to choose the color of the cotton clothes.
3, the choice of time
Summer sports should also pay attention to the choice of time, generally speaking, in the morning between 10 am and 4 pm is the strongest sunlight exposure time period, so this time period is recommended not to prolonged exercise, if you want to exercise, it is recommended that more choice of indoor sports. For example, in the morning when the sun is not very strong, you can choose to run, tennis, cycling and other sports, and in the evening is more to jogging, gymnastics, square dance-based, if you want to exercise in the midday hours, it is recommended to choose to swim or other indoor sports.
4, a reasonable diet
Because of sports fitness will inevitably consume a lot of energy, so this time it is necessary to supplement the adequate nutritional composition. On the other hand, because in the exercise process, the human body sweats a lot, it will affect the secretion of digestive juices at this time if the appetite will certainly be affected, so it is not conducive to consume protein-rich meat food, it is recommended to choose the water content of high food. Through the study found that after a long period of exercise, appropriate supplementation of glucose on the one hand can supplement the caloric energy consumed in the exercise, and on the other hand, for the blood glucose to return to the normal level, the elimination of blood lactic acid is also a certain help. In addition, it is recommended that when the appetite is a little better, you can properly supplement the protein, vitamins and other nutrients needed by the human body.
After the movement can not immediately take a cold shower summer movement is more prone to sweating, so many people have to go back to the air-conditioned room or directly with the habit of cold water, in fact, this is not conducive to good health, it is very easy to cause colds and hold sweating, if you want to take a shower, it is recommended that the best waiting for the end of the movement half an hour later in the process, at the same time, it is best to use lukewarm water to take a shower.
5, scientific hydration method
The fact that before and after the exercise should not drink a lot of water, in addition to the exercise of thirst is best not to choose a drink, drinking water is recommended to drink a few times, each time it is best not to exceed 200 milliliters, at the same time, do not choose to come out of the frost of cold drinks. It is recommended to drink some warm white water, or light salt water.
6, the scientific choice of sports
Summer in the choice of sports programs, more than recommended to choose the intensity of the sport, do not choose the intensity of the sport, the risk factor of high sports. For example, swimming, yoga, walking, aerobics, etc. are one of the most suitable summer sports program.
Summer sports, and other seasons are not the same, because the summer time is too hot, sports, exercise, exercise must not be too large, and do not wait for their own sweat a lot before stopping, moderate rest, for the body's health care effect is very big.
2, what to eat after exercise in summer
1, supplement the fluid
if juice, porridge, soup and more water fruits and vegetables (such as tomatoes grapes, oranges, watermelon, lettuce and cucumber). These fluids come with a lot of water and vitamins to quickly help the body get replenished.
2, high protein food
The human body calorie consumption is too large will also feel fatigue, so we should eat more protein-rich tofu, lean meat, fish, eggs, etc.; of course, the supplemental protein can not be blind, don't just one-dimensional only eat meat, do not eat other foods, this will only get the opposite effect.
3, more alkaline food
More alkaline food such as fresh vegetables, fruits and vegetables, soy products, dairy and rich in protein and vitamins such as animal liver. After digestion and absorption of these foods, the body can quickly make the blood less acidic, neutralize the balance to weak alkaline, thus eliminating fatigue.
4, potassium-containing foods and vitamins
Potatoes, bananas, oranges, orange juice and raisins, etc. are rich in potassium and vitamins B and C help to the body's metabolism of the accumulation of the product as soon as possible to deal with it, so the consumption of vitamin B- and C-rich foods, can eliminate fatigue.