How to exercise on the day of three volts
The day of three volts, which occurs between the summer heat and the summer heat, is the time of the year when the temperature is the highest and it is humid and sultry. "Fu" means that the yin gas is forced by the yang gas to hide underground, three volts have the first, middle and last volts of the points, its date is by the date of the dry calendar of the festival and the date of the dry calendar date to match to decide. After the "ambush", many parts of the country will enter the mode of sustained high temperature. Here's how to work out on the day of the three volts, which I hope will help you.
How to exercise on the day of three volts
● summer training three volts can be better heat-resistant and strong
"Heat-resistant exercise, so that the muscles can better adapt to the hot climate, in order to achieve the purpose of preventing disease and strengthening the body." Chen Dong introduced, heat exercise can first enhance the function of the cardiovascular system. It can thicken the caliber of the coronary arteries of the heart, so that the blood supply of the heart is more adequate to adapt to the needs of high consumption in summer. Through the summer exercise, the heart's sympathetic nervous tension is relatively reduced, the heart rate is significantly slowed down, thus reducing the burden on the heart, myocardial oxygen consumption is reduced, to avoid cardiovascular disease.
Promote the function of the respiratory system. In the summer, the air pressure is low, the exercise will naturally deepen the breathing, can improve the function of the respiratory organs, so that the gas exchange is adequate, the oxygen content of the blood increases, so as to ensure that the metabolism of the needs.
Promote the function of the digestive system. In summer, the body's digestive function is weak, poor appetite, and prone to gastrointestinal diseases, adhere to the summer exercise, can make saliva secretion increase, enhance appetite, and keep the stool smooth, is conducive to the prevention and treatment of digestive diseases.
Improve the function of metabolism and endocrine system. At present, there are more and more people with high blood lipids, which can easily lead to arteriosclerosis. Through exercise, you can improve the body's material metabolism, so that the total cholesterol and triglycerides are reduced, which has a positive effect on the prevention and treatment of arteriosclerosis.
Health care reminders
Adhere to the summer exercise can also improve the level of hormones in the body, play a role in slowing down physiological aging, reduce the role of pathological damage. Exercise, pay attention to accompany the storage of some people Dan, ten drops of water, cool oil, patchouli Zhengqi water and other conventional summer medicine. At the same time, attention should also be paid to replenish potassium, sodium, chlorine, calcium and other electrolytes.
● elderly people should not exercise on the day of three volts
Chen Dong pointed out that the summer practice three volts, there are many aspects worth noting.
The choice of time and place. Every summer, the emergency department are admitted many heat stroke patients, most of which are outdoor sports or workers. So summer practice, it is recommended to choose a ventilated and cool environment, avoid direct sunlight. Time can be in the early morning around 7 o'clock, the temperature is not too high, the air pollution is relatively light outdoor activities.
The choice of exercise. In today's downloadable exercise monitoring software, there is generally a task indicator of 8,000 or 10,000 steps per day, but each person should be based on their own situation. Elderly people can play tai chi, square dancing, etc., in order not to strain the principle. People with cardiovascular disease should carry nitroglycerin, heart pills and so on.
Avoid causing bone and joint diseases and soft tissue injuries. Due to excessive or uncoordinated exercise, it is common to see fractures, joint dislocations, ligament tears and other serious sports injuries in the emergency department as a result. The emergency department has admitted patients with rhabdomyolysis induced by strenuous exercise, severe acute renal failure, through hemodialysis treatment to gradually recover.
Health care reminders
The elderly should not exercise on the day of the three volts. The old man's organ function decreases, the body water is less than the young people about 15%, so the resistance to heat is far worse than the young people, the old man in the hot weather in the probability of heatstroke is significantly higher than the young people. In addition, the elderly blood concentration was high, after the summer training, blood viscosity will rise, easy to induce cerebral thrombosis, myocardial infarction.
● Understand their own differences to master the post-exercise taboos
"Blindly exercise in the high temperature, instead of good results, there may be injuries to health." Chen Dong said, and even trigger life-threatening.
A few days ago, a young man was sent to the emergency department for anaphylaxis, and was actively rescued from life-threatening injuries. The young man suffered from "wheat movement dependence" induced anaphylaxis, this kind of patients in the eating shrimp, celery, wheat and other food within six hours of exercise, will occur serious allergic reactions, light skin itching, hives, serious life-threatening. So, first of all, you have to understand your own body differences, know what can be, what can not be.
Avoid accidental injury. For jogging athletes, be sure to choose a safe road, in the process of jogging traffic accidents are not rare. For fitness enthusiasts, equipment training, there must be a guide present, do the appropriate protection preparation.
Note that supplemental water. Summer sports, the most easy to sweat, resulting in a lot of water loss. For middle-aged and elderly people, water loss, easy to cause increased blood viscosity, which leads to heart, brain infarction and other dangerous events. And young people often appear dry mouth, fatigue, serious cases can lead to convulsions, shock, summer training timely hydration is very important.
Health care reminders
After exercise should pay attention to do "two not": First, can not immediately drink ice drinks, because it will produce strong stimulation of the stomach and intestines, resulting in stomach pain and indigestion. Secondly, it is not appropriate to immediately take a cold shower, the exercise makes the pores expand, the skin cold will make the pores close, the body heat can not be distributed and lead to cold and fever.
● Daily running best time
1, 6 am to 8 am. The ancients said "smell the chicken dance", fitness is generally chosen in the morning, this time period of physical vigor, strength and endurance in a relatively good state of time.
2, 2:00 to 4:00 in the afternoon. At this time, the human body movement ability to reach its peak, and sunny, suitable temperature, wind less, is the best time for young people heat-resistant exercise.
3, 8 pm to 10 pm. If you want to lose weight, it is advisable to exercise in the evening, which can help food digest faster and prevent fat accumulation.
Eight notes on exercise on the day of the three volts
First: exercise on the day of the three volts sweat more, to make up for the water. Whether it is before the workout, during the workout or after the workout, it is necessary to timely replenish the drinks and water that you are accustomed to drinking. In order to avoid the body lack of water and affect the metabolic function.
Second: scientific exercise, grasp the appropriate time to rest. Especially for the intensity of training, do not wait until the pale, nausea and vomiting, limb weakness, muscle spasms and then rest, to timely replenishment of energy, to the cool place to take a break, drink some containing minerals and electrolytes of sports drinks.
Third: to treat yourself correctly, always master their biological clock rhythm. Three volts when the biological clock rhythm physical strength cycle is at a low ebb, exercise more caution to prevent accidents, (such as fainting fatigue weakness, headache, dizziness, body dehydration and other phenomena). Plan to avoid exercising at the lowest point of the biological clock's physical strength.
Fourth: experts remind everyone: three volts day exercise clothing to loose, lightweight and light color tone. Natural fibers (such as cotton clothing) is the most appropriate, this kind of clothing sweat absorption effect is the best, some sweat-absorbing clothes may be uncomfortable, but this is good for reducing body temperature. In today's technologically advanced, there are specialized sports equipment for any sport.
Fifth: grasp the exercise time and exercise load. In the three volts of hot and humid days, amateur training to obey the weather forecast, you can try to choose to exercise in a cool environment.
Sixth engaged in water swimming fitness exercise, three volts to the neighborhood pool, natural water swimming is the best choice, both to avoid the heat to the body caused by the injury, but also to achieve the fitness purpose. Water sports is the best exercise program on three days. Free swimming can also relax the muscles of the whole body and restore fatigue.
Seventh: three volts day after exercise, be sure to eat on time three volts of hot days will make people's appetite reduced, but eat on time, for replenishment of a variety of nutrients and physical energy is very important. In the hot days of three volts, it is best to eat 5-6 small meals a day, including fruits and vegetables, nutrition should be balanced, adequate water.
Eighth: after the three-volt day exercise, it is forbidden to go to the environment with air conditioning to cool off. Because the temperature difference is too large, resulting in sudden changes in body functions, causing discomfort and easy to get sick. To wait until the body's natural cooling, sweat gradually disappeared, and then go to the place with a big temperature difference.
Expansion
Three Volt days generally appear in what time of the year
Three Volt days appear in the small summer and the summer, is the highest temperature in the year and humid, hot days. The so-called "Fu Tian Er", is the lunar calendar "three days", that is, the hottest period of the year. Can be understood in this way: "Fu" is the weather is too hot, appropriate ambush should not move. But the reason why the three ambrosia days are called "ambrosia" is because there are also many cold factors. Three volts is the hottest in the Central Plains in the year, thirty, forty days, three volts is calculated according to the lunar calendar, about in the solar calendar in the middle and late July.
Three volts of general knowledge
1, to ensure adequate sleep, summer days and nights, coupled with high temperatures, the body's metabolism faster, it is easy to cause sleep deprivation, resulting in depression, easy to induce heatstroke, it is best to ensure that the 8 hours of sleep a day, do not stay up late, the best at 22:00 pm to sleep, the next day, 6:00 am to get up, and the best at 22:00 pm to sleep, the next day, 6:00 am to get up. Do not blow directly against the fan or air conditioning while sleeping.
2, before going out to prepare a good sunscreen and heat supplies, sun hats, umbrellas, sunglasses, etc. are very good sunscreen equipment, the best half an hour before departure to apply some sunscreen; in addition to the need to prepare on the adequate water, conditions can be brought with a little bit of wind, patchouli, and so on.
3, with cool water rinse wrist, can be every 3 hours with tap water rinse wrist once, each time a minute, because the wrist is the arterial blood flow through the place, water rinse can effectively reduce the blood temperature.
4, when you go out, do not wear too thick and tight clothes, and do not wear chemical fiber clothing, so as not to be able to sweat in time to dissipate heat, wear more cotton, hemp, silk type of clothing suitable for sweating, you can choose short-sleeved, shorts, sandals.
5, don't wait for thirst to drink water, drink 2 liters of water a day, if you sweat too much, but also to increase, you can add more salt water or water with minerals. But don't drink too much water at once to avoid water intoxication. Also do not supplement ice water after exercise, so as not to cause stomach cramps.
6, pay attention to eat less spicy and high protein food, spicy food and high protein food contain high calories, should be taken as little as possible, you can try to eat a light diet, eat more clean vegetables, fruits.
7, a nap at noon, a study shows that sleeping during the day can effectively reduce the body temperature, and at noon when the hottest, choose to sleep can effectively avoid the hot weather, and can be in time to replenish energy.
8, should eat less and more meals, when eating more things, the intake of calories is also more, if you choose to eat less and more meals can be decentralized centralized calorie intake.
9, avoid working in the midday, midday sunlight is the strongest, the temperature is also the highest, the work of the people best to avoid this time to work, you can choose to start early, late to close, more rest in the middle, and do not work continuously, too tired is also one of the causes of heat stroke.
10, drink more cooling drinks, some drinks can effectively reduce body heat, is a good choice to prevent heat stroke, for example, cool green bean soup, cool hawthorn juice, cool honeysuckle, cool chrysanthemum tea, watermelon, cucumber, tomatoes and so on.
11, coated with anemone to prevent heat stroke, hot weather before going out can be in the middle of the person, temples, the Hall of Fame coated with some anemone, can be effective in preventing heat stroke.
Three days to pay attention to what
1, the diet should be light and less cold
Summer can eat more bitter food, bitter melon, bitter vegetables, buckwheat can be relieved of heat, spleen and stomach. However, the bitter melon cold, poor physique, spleen and stomach cold people should not eat more. Hot weather, sweating more, easy to exhaust the qi and hurt the yin. Therefore, the benefit of yin and yang food can not be missing, yam, fungus is a good choice.
2, sweating, fire cupping
Three days of detoxification is especially suitable for those who have obvious symptoms of dampness and heat, mainly in the form of severe acne, tongue thick and greasy. For the detoxification method, summer sweating is one of the very important detoxification methods, in addition to recommended fire cupping, Gua Sha and special techniques of acupuncture. In addition, we can also recommend fire cupping, Gua Sha, and acupuncture with special techniques. On the day of the three volts, let the body moderate sweating, you can take away the body of the evil of summer humidity, sweating can accelerate the metabolism, and promote the human body detoxification.
3, appropriate exercise
Appropriate activities in the summer is conducive to the body's qi and blood run, to maintain a healthy body. But also because of the summer heat, the body's metabolism is strong, oxygen consumption, exercise is best to control the intensity, should not be sweating, in order to prevent the disease on the production.
Dietary precautions for the three days
1. Eat more bitter food.
Bitter food not only clears heat, but also relieves heat and eliminates fatigue. Therefore, the summer season, appropriate to eat some bitter melon, bitter vegetables, buckwheat and other bitter food, can strengthen the spleen and stomach, improve appetite, not only so that the evils of dampness and heat to you far away, but also to prevent heatstroke, can be said to be a two-way street. In addition, bitter food can also make people produce brain, relaxed feeling, conducive to people in the hot summer to restore energy and physical strength, reduce or eliminate general weakness, mental depression and other discomforts.
2. Increase the intake of food that clears the heat, strengthens the spleen and facilitates dampness.
Mung bean soup is our traditional folk food, in addition to the spleen and stomach cold and weak can be safely eaten. In addition, like lotus leaves, watermelon, lotus seeds, winter melon, etc. also has a very good heat dissipation effect. Lentils, Job's tears have a very good role in strengthening the spleen, is the spleen deficiency patients 'summer therapeutic good.
3. Foods that benefit the qi and nourish the yin are indispensable.
The weather is very hot in three days, sweating more, easy to consume qi and hurt yin, at this time, people are often "no disease, three points of deficiency". Therefore, in addition to timely hydration, you should always eat some of the benefits of yin and yin and light food to enhance the body. Such as yam, jujube, sea cucumber, eggs, milk, honey, lotus root, fungus, soybean milk, lily porridge, chrysanthemum porridge and so on.
The three days of health tips
The three days of heat is the hottest time of the year, but also a high incidence of a variety of diseases. You may want to listen to Luo Weifang, chief physician of the Chinese Academy of Traditional Chinese Medicine, and Zhuang Qianzhu, associate researcher of the Chinese Academy of Traditional Chinese Medicine, to teach you the tricks of the three days of health.
Don't be too cold. In the summer long stay in the air-conditioned room, the body's ability to regulate is easily dislocated, a variety of discomforts. Therefore, it is best to open the air conditioning, children, pregnant women and the elderly suffering from arthritis, rheumatism, respiratory diseases should pay more attention. Even if open, the temperature to 26 ℃ for appropriate, to ensure that the temperature difference between indoor and outdoor not more than 7 ℃; let the air conditioning wind blowing upward, to avoid blowing directly on the body, but also to protect the neck, back, abdomen, waist, legs and other parts. Do not take a cold shower after sweating, so as not to be attacked by wind, cold and dampness. Summer eating cold fruits and vegetables, easy to trigger gastroenteritis. Eat cold drinks, it is best to wait until the temperature of the food is close to the body temperature and then slowly swallowed, so as not to stimulate the gastrointestinal tract, and eat the best time to choose the most prosperous Yang Qi between noon and 3:00 in the afternoon. After the cold, you can drink ginger tea to sweat away the cold.
Diet appetizer. Once into the three days, many people will be subject to "bitter summer" trouble, the mouth is tasteless, loss of appetite. Therefore, "appetizing" is the focus of summer health. Experts suggest that summer can eat more bitter food, bitter melon, bitter vegetables, buckwheat can relieve heat, spleen and stomach. However, bitter melon cold, poor health, spleen and stomach cold people should not eat more. The weather is very hot, sweating more, easy to exhaust the qi and hurt the yin. Therefore, the benefits of yin and yang food can not be less, yam, jujube, honey, lotus root, fungus are good choices. In addition, chicken and duck meat, lean pork and other flat or cool meat products are also nourishing Yin Yin, stomach, spleen, the effect of replenishment.
The body dispels dampness. Sultry and humid three-volt days, the human body is easy to be attacked by the evil of dampness. To deal with summer dampness, you can press the foot Sanli point, which helps to transport water and dampness. Before going to bed with 40 ℃ warm water foot soak, can get rid of dampness, but also can improve the quality of sleep. You can also deliberately sweat some, so that the dampness with the sweat to disseminate out. Eat more spleen and dampness food also helps, red beans, green beans, lotus leaves porridge, patchouli, pellitory, cangzhu tea, ginger sliced and boiled, all have the effect of eliminating dampness. It is worth reminding that mung bean soup must not be drunk as water, mung bean cold, weak people can not drink too much.
"Low-profile" campaign. Summer human energy consumption, running, playing ball, climbing and other forms of exercise must be measured, it is best to carry out some "low-profile" exercise. Three sports are better:
1, swimming: water cooling capacity than the air 15 times higher than the swimming body can maintain a constant body temperature, not easy to heatstroke;
2, fishing: fishing needs brain, hand, eye coordination, static, intention, action to help, can lift the heart and spleen heat;
3, tai chi: tai chi not only increase lung capacity, but also to promote the flow of qi and blood between the internal organs, helps to invigorate the spirit It can also promote the flow of qi and blood in the five viscera and six bowels, which can help to revitalize the spirit.
Summer sports are best arranged in the cool morning or evening; during which attention is paid to a small number of times to replenish water; outdoor temperature of more than 32 degrees Celsius, air humidity of more than 60%, it is best to choose the cool indoor sports.
Late to bed, early to rise, afternoon supplemental sleep. Chinese medicine believes that "spring and summer growth", to the summer, the human body is in a state of exuberance, if you often sleep, contrary to the seasonal pattern of change of the human body Yang Qi, not only do not get rest, but feel more tired. Therefore, in summer, six or seven o'clock in the morning to get up better, late sleep sleep time should not exceed 11 o'clock. Napping is conducive to the balance of qi and blood, can replenish physical strength, improve the efficiency of the afternoon. Healthy nap to 30 to 60 minutes is appropriate, more than 1 hour is counterproductive, may interfere with the night sleep.
Meditation in addition to annoyance. Medical research shows that in summer, when the temperature exceeds 35 ℃, more than 12 hours of sunshine, humidity is higher than 80% of the time, the human body mood regulation center will be significantly affected, people are also prone to distraction. Relieve irritability can be used in a meditative way, together with doing some small actions, not only can quickly achieve peace of mind, but also able to promote blood circulation. Sitting with eyes closed and swallowing is a good method: two arms naturally drooping, placed on the legs, eyes and mouth slightly closed, adjusted breathing; to be more fluid in the mouth, swallow it, can be swallowed 3 times; then, the upper and lower teeth knocking 10 to 15 times, can play a heart and mind, solid teeth and spleen effect.
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