1. Exercise in the morning and evening in summer.
Choose the right time to exercise. Ultraviolet rays are not strong in the morning and evening, which is suitable for sports. Choose a cool and ventilated place as much as possible when exercising.
2. When the temperature exceeds 30℃, avoid exercise.
Try to avoid exercise when the temperature exceeds 30℃. Because strenuous exercise in hot weather causes 30% of the water in the body to evaporate, which affects the body function. When the temperature exceeds 30℃, you can choose moderate or low intensity water activities (water yoga, water gymnastics, swimming).
Choice of sports venues: air-conditioned gym, indoor swimming pool and cool place.
Don't wait until you are thirsty to drink water.
Water is an indispensable and faithful partner for people to exercise. Under normal circumstances, drink 2 liters of water every day, and don't wait until you are thirsty to replenish water. Julie Ferrer said that when the symptoms of thirst appear, it means that you have been short of water for three hours.
Suggestion: Always replenish water before, during and after exercise.
4. Avoid doing high-intensity exercise
Doing high-intensity exercise at high temperature is a very dangerous behavior. You should wait until the weather is relatively cool before doing some exercises that can enhance the heart and lung function, such as overall fitness and aerobic exercise. Because only these sports will not lead to excessive temperature rise (such as cycling, walking, yoga, pilates).
5, fitness beginners should exercise moderately.
For those office workers who like to exercise in the summer sunshine, moderate exercise may be the best choice. In short, if you have one of the following situations, you should avoid exercising in the hot sun:
(1) Non-professional bodybuilders;
(2) poor health;
(3) Patients with chronic diseases (especially patients with heart disease).
6. Protecting the skin is very important.
Julie Ferrer also said that you should pay attention to protecting your skin when exercising in the hot sun. Sunscreen, sun hat and sunglasses are essential. It's important to hydrate your face and neck, but don't forget to hydrate other parts of your body!
7. Choose the right sportswear
When exercising in summer, you should choose fabrics and clothes with light texture, bright colors and easy sweat absorption. Never wear clothes such as nylon that can't effectively evaporate sweat.