Recently, many places have issued high temperature warnings. How to exercise scientifically in hot summer? What issues need attention?
“‘Practice three days in winter, practice three days in summer’. As the foundation of human health, exercise has many benefits.”
In summer, moderate exercise can improve the thermal adaptability of the human body, so that the heart rate will not be too fast in a high temperature environment, which can enhance the systolic function of the heart. Improve muscle working ability; exercise can increase perspiration, which can improve metabolic function to a certain extent, which is more in line with the characteristics of summer body metabolism and is beneficial to health.
“It should be noted that any exercise should be carried out according to one’s ability, and should not be carried out blindly. During summer training, environmental factors must be considered, and scientific exercise should be carried out. Otherwise, not only will not achieve good results, but it may hurt yourself and affect your health.” Exercising a lot of muscles at high temperature can easily cause overheating, so strenuous exercise is not recommended in high temperature, high humidity and windless weather.
Summer practice during the three periods of time needs to be “different from person to person”. The blood concentration of middle-aged and elderly people is relatively high. Exercising in hot weather will cause excessive body fluid loss and increased blood viscosity, which can easily induce cardiovascular and cerebrovascular diseases. Extreme exercise and anaerobic exercise should be avoided as far as possible, and jogging and brisk walking can be chosen , table tennis, tai chi or swimming, etc., and it is not recommended to act alone; for children, taking into account the characteristics of large amount of exercise and fast metabolism, especially pay attention to timely replenishment of water; exercise will accelerate the generation of heat in the body, the greater the amount of exercise, the more heat produced The more, young and middle-aged people produce relatively higher heat during exercise, so they need to pay more attention to perspiration and be alert to heatstroke.
How to exercise scientifically in summer?
First of all, it is best to arrange the time in the cool morning or evening, and avoid noon to four in the afternoon, when the ultraviolet rays are the strongest, and will irritate the skin, retina, etc., prone to heat stroke, and severe heat stroke;
Secondly, when exercising outdoors, you should choose a wide and shady place to avoid accidental injuries or accidents caused by the venue; Closure, vasoconstriction, easy to cause colds;
Thirdly, exercising in summer requires a lot of physical strength, excessive sweating, and high body temperature. It is best to exercise in small amounts and multiple times, and the duration of each exercise should not exceed 30 minutes to 1 hour. When you are too tired or have muscle soreness and discomfort, to relax properly;
Finally, it is necessary to replenish water scientifically. It is advisable to use 150-200 ml of light salt water to replenish electrolytes lost during exercise. Be careful not to replenish water in large quantities at one time to avoid blood dilution and increase the load on the gastrointestinal tract and heart.