The Summer Exercise Guide helps you exercise scientifically
The summer solstice has passed, and the scorching sun can hardly stop the enthusiasm for sports. Do you often nest in the sofa, enjoy the "air conditioning WIFI watermelon", the "heart is willing to exercise but not enough"?
Today Xiaobian brings a "Summer exercise guide" to help you exercise scientifically in summer!
01 Sports wear to science
In general, when the skin temperature is higher than the ambient temperature, shirtless or backless can increase the skin heat dissipation rate and play a cooling role. But the summer temperature is generally close to or more than 37 ° C, the skin exposed to the air, but will absorb heat from the outside world, feel hotter. At the same time, outdoor direct sunlight, light-colored clothes reflect well, can effectively reduce the absorption of heat.
Therefore, when going out for exercise, it is recommended to wear a visor and other appropriate head and face protection, and it is appropriate to wear light-colored, spacious and outdoor sports clothing with good sweating effect. When exercising indoors, dark clothing can help the body dissipate heat faster.
Exercise at the right time
It is recommended to arrange physical exercise in summer in the morning, morning and evening when the temperature is cooler. After gradually having a certain thermal adaptability, the time can be gradually adjusted to enhance the thermal adaptability.
Exercise stretching is essential
Although summer temperatures are high, stretching before and after exercise is essential, and stretching before exercise can help you relax your muscles, thus avoiding injury during exercise. Stretching after exercise can improve soreness caused by lactic acid buildup and prevent muscle stiffness and blood pooling in the muscles.
The right amount of strength is key
People with good physical fitness and exercise habits can exercise for a relatively long time, generally 60 minutes each time. People who are weak or have no exercise habits, generally exercise for 20-30 minutes.
02 water replenishment misunderstanding big inventory
Sweat is our body's "air conditioning", blood circulation is accelerated during exercise, body temperature is increased, the body through sweating to dissipate heat, reduce the body surface temperature. Wanton sweat at the same time, please don't forget to give the body scientific hydration!
Moderate and high intensity exercise can sweat up to 0.5 to 2.0 liters per hour, and sweat more in hot and humid environments. Proper hydration helps to improve physical function and athletic performance, maintain a constant temperature state, and promote the recovery of human physiological functions. If you do not replenish water in time, exercise water loss not only damages health, but can threaten life safety in serious cases. What's wrong with hydration? Did you get shot?
Drink only when you are thirsty.
Some people will judge their dehydration by whether they feel thirsty during exercise, but in hot environments and strenuous exercise, thirst is no longer a reliable signal from the body. When you feel thirsty, it means that the body is already in a mild state of dehydration, and movement function and endurance have begun to decline.
Correct approach: Exercise should be replenished every 15 to 30 minutes, 150 to 300 ml each time, under normal circumstances, the amount of water per hour does not exceed 1000 ml.
Disposable "drink"
During exercise, many people take violent drinking water, but during exercise, a large amount of blood flows into the muscles, and the blood supply of the digestive system is temporarily reduced. At this time, a large amount of water will lead to the accumulation of gastrointestinal water, affecting gastric emptying, and may cause symptoms such as gastric traction pain. At the same time, a large amount of water will increase the circulation of blood, increase the burden on the heart, and affect the rest and recovery of organs after exercise.
Correct approach: Water to drink slowly, small amount of many times is better.
Drink only plain water
For moderate intensity exercise, if the exercise time is less than 1 hour, the amount of sweating is not much, drinking water can achieve the purpose of hydration. When the exercise lasts for more than 1 hour and the intensity is high, the body will lose more electrolytes such as sodium and potassium with sweating, resulting in electrolyte disturbance in plasma, which may eventually lead to hyponatremia, cramps, etc., and increase the risk of muscle strain.
At this time, it is necessary to drink an appropriate amount of sports drinks or homemade electrolyte water (it is recommended to add water containing 0.2 to 0.4 grams of sodium salt and 5 to 8 grams of sugar per 100 ml) to help the body return to a state of balance.
Correct approach: According to the amount of exercise, exercise time and sweat amount to determine whether to drink sports drinks.
03 How to deal with heat stroke
Step 1: Move the patient to a ventilated and cool place, lie on his back, unbuckle his clothes and belt, and raise his feet;
The second step: timely cooling, can be divided into physical cooling and drug cooling; Physical cooling: you can apply cool oil and wind oil in the forehead and temple, put it on the head with a cool wet towel, and wipe the body with warm water; Drug cooling: take heat relief tablets or Huoxiang Zhengqi pills;
Step 3: Some light salt water can be added appropriately to avoid dehydration, but do not give a large number of cold drinks, not to drink coffee or alcoholic beverages; If the patient loses consciousness, he can press the Renzhong point and Hegu point to restore consciousness;
In case of emergency, go to the hospital immediately if you have an accident such as high fever, coma, convulsions, respiratory and cardiac arrest.
In fact, exercise in the summer, as long as step by step, pay attention to exercise methods and skills, not only can exercise willpower, but also increase the ability to adapt to heat, help improve the body to regulate body temperature, water and salt metabolism and other functions, move together!
04 Summer sports recommendations
What are the recommendations for summer sports, let's take a look?
1. Cycling
Cycling is a very good aerobic exercise, said to go, on the way can also enjoy the beautiful natural scenery, it can be said that both exercise the body, and pleasure.
Running in the summer may feel extremely tired, but riding in the wind, relaxing and exercising at the same time, may let you love this feeling.
2. Jump rope
Compared with running, jumping rope is easier and easier. In terms of amount of exercise, continuous jumping rope for 10 minutes is almost the same as jogging for 30 minutes, and in the hot summer, you can consume more calories with less exercise time.
But remember: do not jump rope on cement, tile and other hard ground, easy to damage the knee.
3. Aerobics
Do not want to run in summer, nothing more than unbearable outdoor high temperature exposure, and indoor aerobics, you can avoid this very well.
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