Is summer suitable for sports? Summer is very hot, and many people are lazy. Exercise is something that each of us should do every day. Sticking to exercise is good for our health. Everyone needs to arrange a reasonable fitness plan. Is summer suitable for sports?
Is summer suitable for sports? 1 Summer is suitable for sports. Wear a hat and light-colored, spacious and breathable sportswear when exercising in the hot sun.
When exercising in hot weather, you should rest in the shade for 5 ~ 10 minutes every hour or so. Endurance exercise should be arranged before ten o'clock in the morning or at night, because it is cooler during the day.
People with poor heat resistance, physical fatigue or illness should not take part in sports to avoid heatstroke. The amount of preparatory activities should not be too large, and the interval between the completion of preparatory activities and the start of formal activities is 1 ~ 4 minutes.
Because the body feels tired before entering the formal exercise, when entering the formal exercise, the body cannot be in the best state, which is easy to cause muscle strain. It is also a good way to gradually increase the intensity and duration of exercise and sprinkle some water on the skin to help dissipate heat. Hot weather can easily lead to impetuous spirit, inattention and injury during exercise, so you should calm down and adjust your mentality before doing activities. People who exercise in hot weather should extend their lunch break appropriately to ensure physical rest and physical reserve.
When exercising in summer, whether indoors or outdoors, it is easy to cause dehydration, desalination and a lot of physical exertion, so sports enthusiasts should prepare cool drinks or low-sugar salty drinks. Low temperature sports drinks are a good choice.
It can quickly lower the body temperature; In addition, sports drinks usually have higher sugar content than other ordinary drinks. The human body consumes a lot of carbohydrates during exercise, and sports drinks can be supplemented in a targeted way. Also, there should be enough sugar, protein and vitamins in the diet, and pay attention to the intake of water and electrolytes.
The above introduction, let us know that summer is also suitable for sports, mainly to master the correct exercise methods, which is the most important thing. It is hot in summer during exercise, so we should pay attention to the adaptability of the body, mainly to supplement the water needed by the body during exercise and pay attention to rest.
Is summer suitable for sports? What exercise is good to do in summer?
First, take a walk.
Many people are worried about fitness, especially in summer, and many people are unwilling to exercise. In fact, separating your legs will naturally integrate you into the fitness army. Chinese medicine points out that walking is the best aerobic exercise in summer.
First of all, walking is easy to master. Secondly, walking is not limited by time and place. In addition, walking on the flat ground has little pressure on knees and ankles, which is suitable for almost everyone, including the elderly, the infirm and the severely obese. The walking equipment is also very simple. All you need is a pair of comfortable sports shoes, and you can embark on the road to health. Try to walk in shady streets or windy rivers or beaches, and the boulevard in the park is more suitable.
Everyone can find out the appropriate amount of exercise according to their age, physique and severity of illness. The general principle is not to be tired, and consciously sweat a little at every activity. During exercise, if you feel pain, fatigue and discomfort in the liver area, you should stop exercising and rest on your back to increase the blood flow of the liver and reduce the burden on the liver. After exercise, if the appetite improves, the body and mind are happy, the fatigue is reduced, and the liver function is improved, you can increase the activity according to your own ability.
Second, swimming.
The best exercise in summer is swimming. Swimming not only exercises hands, feet, waist and abdomen. But also beneficial to internal organs such as heart, brain, lung and liver. It is especially beneficial to blood vessels and is known as "vascular gymnastics". In addition, because the heat consumed in water is obviously higher than that on land, swimming can also reduce excessive weight and achieve the effect of bodybuilding.
Swimming time is very important. Six or seven in the morning, four or five in the afternoon and after seven or eight in the evening are all good choices. You can swim 10 minutes to half an hour at a time, about two or three times a week. The water temperature is low in summer morning, so you should wipe your body with cold water before entering the water to adapt your body to the stimulation of cold water and prevent cramps and other accidents. But try not to swim after 10 at night, or you will lose sleep because of excessive nerve excitement.
After landing, it is best to use an umbrella to shade the sun, or rest in a cool place, or use a bath towel to protect the skin, or apply sunscreen to exposed parts of the body. Wipe off the scale with a soft dry towel immediately after swimming, and it is best to rinse it with clean water. If there is water in your ear, you can use the method of "jumping on the same side" with one foot to discharge it. Then do some relaxation gymnastics and body massage, or take a nap in the sun 15-20 minutes to avoid muscle stiffness and fatigue.
Third, the fitness ball
Fitness ball, also known as Baoding iron ball. This exercise can harmonize qi and blood, relax tendons and activate collaterals, strengthen the body, strengthen the brain and improve intelligence, and is not limited by the venue and climate, so it is suitable for summer practice. If you can practice fitness ball regularly, it will have a good effect on hemiplegia sequelae, cervical spondylosis, scapulohumeral periarthritis, coronary heart disease, finger dysfunction and other diseases. In addition, due to the frequent friction between the iron ball and the palm skin, static electricity and thermal effect will be generated, thus promoting blood circulation and treating diseases in various parts of the body.
At the same time, the elderly can play fitness ball for a long time, and through the movement of fingers and palms, they can also make fingers, palms and wrists flex and stretch flexibly, promote the movement of upper limb muscles such as fingers, wrists and elbows, and can prevent and correct symptoms such as numbness, trembling and decreased grip strength of upper limbs caused by degenerative diseases of the elderly.
Moreover, hand movements are also very beneficial to the brain. When people play fitness ball, they can concentrate their thoughts on their hands, eliminate all kinds of distractions, eliminate tension and relax their brains. Therefore, playing fitness balls regularly can also effectively protect the brain, slow down the aging of the brain, and avoid the occurrence of Alzheimer's disease.
Is summer suitable for sports? 3 summer exercise and fitness precautions:
1, morning exercise should not be too early.
Dawn comes early in summer, and many people who have the habit of doing morning exercises go out to exercise at dawn. But morning exercise should not be too early, so as not to affect normal sleep.
Step 2 wear cotton clothes
Light-colored clothes can reduce the absorption of heat and make them cooler to wear; Dark clothes will absorb more heat energy, which makes them sultry. Cotton fabric is superior to chemical fiber products in heat absorption and sweat absorption. So light cotton is the best sportswear in summer. The looser the style, the better the heat dissipation performance, and the lighter the color, the less likely it is to absorb heat.
It is not advisable to exercise in strong sunlight.
It is easy to understand that summer is not suitable for exercise in strong sunlight. The same is true for girls to apply sunscreen before going out, because strong ultraviolet rays in the sun will radiate to meninges and brain cells through people's hair and skin, which may lead to symptoms of heatstroke or sunburn such as redness of the skin.
Therefore, physical exercise in summer should not be arranged at noon when the sun is strongest, but should be arranged in the morning or after 4 pm. And the exercise time should not be too long, and the amount of exercise should not be too large.
4. Control the intensity of exercise
In summer, the human body consumes a lot of energy, so the intensity should be controlled during exercise. Once you have symptoms of heatstroke, you should immediately sit down in a cool and ventilated place, drink some cold salt and boiled water, breathe fresh air, and apply cold compress to your forehead or armpit. When dizziness, headache, nausea, vomiting and other symptoms appear, you can take Ren Dan, Shidishui and other summer drugs. If you still don't get better after treatment, you should seek medical advice immediately.
5, timely and appropriate hydration
Sweating too much in summer, salt loss, easy to reduce cell osmotic pressure, leading to sodium metabolism disorder, cramps. Therefore, it is very important to replenish water in summer exercise in time. It is best to replenish water several times, and drink 10 to 15 minutes 150 to 200ml during exercise. But don't drink too sweet drinks, so as not to increase the burden on the stomach. You should also replenish water in time after exercise, but don't drink too much at a time, binge drinking will increase the burden on your heart.