Six kinds of sports suitable for summer

Six kinds of sports suitable for summer

There are six kinds of exercises suitable for summer, and you should exercise more in summer. August is coming, and the weather is getting hotter and hotter. As the temperature rises, many people are reluctant to go out to exercise. Let's take a look at six kinds of sports suitable for summer and related information.

Six kinds of sports suitable for summer 1 1. Walking

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 also play a role in promoting blood circulation and treating diseases in all 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.

Fourth, badminton.

Badminton is played in indoor courts, so it is not easy to get sunburned. It is an ideal choice for summer sports. Badminton is a sport that can make people clear-headed, agile and exercise the whole body. Playing badminton can not only strengthen the body, lose weight and shape, prevent cervical spondylosis, but also promote metabolism, so that toxins in the body can be excreted with sweat.

Badminton is suitable for men, women and children, and the amount of exercise can be determined according to their age, physique, sports level and the characteristics of the venue environment. Teenagers can take exercise as an effective means to promote growth and improve physical function. The amount of exercise is moderate and the activity time is 40-50 minutes. The elderly and infirm can take exercise as a method of health care and rehabilitation. The amount of exercise should be small, and the activity time should be 20-30 minutes. Play badminton, but also pay attention to the following points:

First of all, you should be fully prepared. Don't think that it's hot and you don't need to warm up when your body is open. Playing badminton to warm up in summer is also essential. You'd better do some relaxation exercises after playing. In the process of playing ball, if you feel that your movements are slowing down, you should stop the fierce confrontation and focus on the fixed movements.

Then, it is necessary to replenish water correctly. Sweating more in summer, greater salt loss, easy to reduce cell osmotic pressure, leading to sodium metabolism disorder, muscle spasm. Therefore, before summer exercise, you should drink water 10- 15 minutes, about 450 ml to 600 ml. During exercise, drink 10- 15 minutes from 150 ml to 240 ml of water. Even if you are not thirsty, you'd better add some salt to honey water. It is also necessary to drink sweet drinks after exercise 1 hour.

Verb (abbreviation for verb) fishing; catch fish

Hot weather often makes people feel bored, anxious and "irritable". China ancient health experts believe that fishing can alleviate "heart and spleen dryness and heat". Fishing needs the cooperation of brain, hands and eyes, and needs the help of quietness, intention and movement, which has a positive effect on improving people's vision and reaction ability. Moreover, the air around lakes, streams and rivers contains more negative oxygen ions, which is helpful to improve human immunity.

In summer, whenever you come to reservoirs and ponds, under the lush shade of trees, and the breeze blows, you can read the luxuriant gas, smell the cicada singing in the sunset, jump in the green waves, and find this kind of Shu Yue and tranquility, which naturally makes you feel cool, drive away your troubles and restrain your impatience.

How cozy it is! And often experiencing this kind of happiness is naturally conducive to health and longevity. The temperature and water temperature in the morning and evening in summer are suitable, which is the best water temperature for fish to eat. It is very hot at noon, and the probability of fish appearing is very small, which is not good for people.

Sixth, yoga.

Yoga should be the best choice for MM to keep fit in summer. In summer, Tianren's body is quite flexible, and his muscles are not easily strained and sprained, which is a good opportunity to practice yoga. When doing yoga, you should practice on an empty stomach, preferably two or three hours after meals, or half an hour before eating. Don't take a shower for half an hour before and after practice.

In summer, the qi and blood of the human body are relatively smooth. At this time, practicing yoga is not only much easier, but also the body will become more relaxed and comfortable after being fully stretched. MM who wants to lose weight, while doing yoga, while eating a relatively light diet, will also make the loose belly on the abdomen and the fat around the waist more compact and tangible. In hot summer, many people become irritable. Breathing and meditation through yoga can also relieve your anxiety.

It should be noted that you don't need to drink too much water before practicing yoga, and you should add water or salt (such as 0.9% saline) immediately after sweating; Practice time should be based on personal physique. Generally, it is advisable for beginners to practice for about 30 minutes, and it is forbidden to practice excessively or even overloaded. After exercise, the loss of body fluids or high temperature environment may cause temporary brain hypoxia. Avoid taking a cold bath, blowing air conditioning or drinking cold drinks immediately, and take a hot bath after a short rest to replenish water.

Finally, I would like to remind you that you should exercise more in summer. I suggest you start with low-intensity exercise in summer and accumulate all kinds of "small sports" every day, such as swimming, playing tennis, playing badminton, running and brisk walking. These one-off exercise methods, which consume less physical strength, have low technical requirements and require less time, can also have the effect of exercising, and are more suitable for summer.

6 kinds of summer sports 2 1, walking

It is hot in summer, and many people prefer to stay in air-conditioned rooms rather than move, so walking at the lowest cost is definitely the first choice for lazy people.

Take a walk: Summer nights are usually the time of day when the temperature is relatively low. Taking a walk downstairs for half an hour after dinner is not only good for digestion, but also good for a good sleep in hot summer.

Go quickly: Go quickly is easy to master, not limited by region and time. Walking on the ground has little pressure on knees and ankles, and is suitable for almost everyone, including the elderly, the infirm and the severely obese.

Hiking: Mountains and rivers are definitely a good place for summer vacation. It is also a great exercise to prepare a backpack, make an appointment with three or five friends, or lead your family to climb mountains and hike while enjoying the beautiful scenery.

Step 2 swim

Swimming time is very important. 4: 00 pm to 5: 00 pm and after 7: 00 pm are good choices. You can swim 10 minutes to half an hour at a time, about two or three times a week. Try not to swim after 10 at night, or you will lose sleep because of excessive nerve excitement.

3. badminton

When playing badminton, you should pay attention to fully preparing for exercise and pay attention to hydrating in the process. Sweating in summer, salt loss, easy to reduce cell osmotic pressure, leading to sodium metabolism disorder, muscle spasm and other phenomena. So before summer exercise 10- 15 minutes.

4. Yoga

In summer, the qi and blood of the human body are relatively smooth. At this time, practicing yoga is not only much easier, but also the body will become more relaxed and comfortable after being fully stretched. MM who wants to lose weight, while doing yoga, while eating a relatively light diet, will also make the loose belly on the abdomen and the fat around the waist more compact and tangible. In hot summer, many people become irritable. Breathing and meditation through yoga can also relieve your anxiety.

It should be noted that there is no need to drink too much water before practicing yoga, and water or salt (such as 0.9% saline) should be added immediately after sweating; Practice time should be based on personal physique. Generally, it is advisable for beginners to practice for about 30 minutes, and it is forbidden to practice excessively or even overloaded. After exercise, the loss of body fluids or high temperature environment may cause temporary brain hypoxia. Avoid taking a cold bath, blowing air conditioning or drinking cold drinks immediately, and take a hot bath after a short rest to replenish water.

Step 5 jog

Try to run before sunrise or after sunset in summer. Getting up at 5 am is an unhappy thing, but you certainly don't want to run in the sun at noon, so try to get up before sunrise, and you will definitely feel different. When the sun rises, it is wonderful to watch the world wake up slowly. You can also choose a fun run after the sun goes down, so you can avoid the sun and the temperature will drop sharply.

Don't wear cotton T-shirts or shorts. Cotton clothes absorb sweat easily, are not easy to dry, and are uncomfortable to stick to your body, which will greatly affect your running mood. Therefore, wearing sportswear with sweat-wicking and easy-to-dry fabrics before exercise will also isolate sweat from the skin faster, and a dry state will always make you more comfortable.

In addition, senior runners may wish to pay more attention to local marathon activities and challenge them if possible ~

6. Proper anaerobic exercise

Because it is very hot in summer, it is not recommended to carry out particularly intense anaerobic exercise, but proper anaerobic exercise helps to strengthen metabolism and keep muscles in a relatively fit state, especially for small partners who want to shape, keep fit or lose weight.

Going to the gym to do some equipment training properly, or setting aside one day a month to play football and basketball with friends, are all good anaerobic exercises.

Six kinds of exercise suitable for summer 3 1, summer healthy exercise suitable for walking.

Fast walking is a kind of exercise with a speed between running and walking, which is especially suitable for middle-aged and elderly people. Walking exercise is moderate, the technical requirements are low, it is not limited by equipment, and the exercise effect is good, which has a good effect on strengthening leg muscles and improving cardiopulmonary function.

2. Summer fitness exercise is suitable for yoga.

Yoga is a kind of physical and mental exercise, suitable for all ages. The hot weather in summer makes people sleepy. When the human brain is tired, many functions will be affected, which makes people fall into a sub-health state of fatigue and listlessness. The stretching, twisting and deep rest and relaxation of yoga poses can massage various organs in the body and keep them in balance.

Yoga is a good way to keep healthy in summer. This is because in summer, Tianren's body is quite flexible, and his muscles are not easily strained or sprained. And some yoga moves are so simple that you can do them at home or in a cool place outside. Keep a good mood when practicing.

Listen to some relaxed and slow music, and every movement should be coordinated with breathing, so pay attention. In summer, people get angry and irritable easily. Practicing yoga can relieve bad emotions, calm people down and keep them fresh and healthy in hot summer.

3. Fitness exercise in summer is suitable for swimming.

Swimming can not only exercise hands and feet, waist and abdomen, but also benefit the internal organs, such as heart, brain, lung, liver, especially blood vessels, and is known as "vascular gymnastics". In addition, swimming can also lose weight, because the calories consumed in water are significantly higher than those on land. Need to be reminded that outdoor ultraviolet rays are strong, so it is recommended to swim in the swimming pool.

Swimming is the most refreshing exercise in summer. From the health point of view, swimming has five functions: improving cardiovascular system, enhancing vital capacity, strengthening skin blood circulation, enhancing resistance, losing weight and strengthening body. When people swim, the water washes away the skin, sweat glands and fat glands, which has a good massage effect, can promote blood circulation and make the skin smooth, white and elastic. In addition, swimming can lose weight by consuming more calories, which is one of the most effective aerobic exercises to keep fit.

4. Summer fitness is suitable for Tai Ji Chuan.

Many people think that Tai Ji Chuan's routines are complicated and difficult to learn. In fact, the routine is only a representative form, and the simple action of standing piles is quite particular. Eyes closed lightly, feet standing naturally, body straight, knees slightly bent, mind calm, upper deficiency and lower solid, feet taking root.

Beginners can start with standing piles and then gradually learn simple movements. It is important to cooperate with breathing. Slow, deep, long and even breathing can not only eliminate anxiety, but also maintain the tiny blood vessels and meridians of the heart. Compared with Tai Ji Chuan, there are fewer rules for natural calisthenics. As long as you insist on moderate exercise, your body will naturally play a role in conditioning.

Matters needing attention in summer fitness exercise

The amount of exercise in summer should not be too large or too intense. Appropriate use of moderate exercise, a small amount of sweating, to avoid excessive exercise, sweating too much damage to the heart yin.

Entertainment should be quiet. You can't travel long distances in hot summer, you should find a secluded place nearby. In the morning, with the first ray of sunshine and fresh air at dawn, you can take a walk in the lush garden, exercise, go to the old and welcome the new. In the evening, if you stroll along the river and the lake, the cool breeze will calm your mind like water, make you feel like a dream, cleanse your mind of boredom, and the summer heat will disappear.

Principles of healthy eating in summer

Humidity is a great scourge in summer. In addition, the spleen and stomach function is low in summer, and there are often symptoms such as poor appetite, diarrhea, and white greasy tongue coating. Always take something that strengthens the spleen and promotes diuresis. Generally speaking, it is a product that strengthens the spleen, aromatizes and eliminates dampness, and lightly permeates and promotes diuresis, such as Pogostemon, Eupatorium odoratum and so on.

Traditional Chinese medicine believes that according to the law of five elements, the heart is full of fire in summer, and the lung and kidney are weak, so it is necessary to pay attention to nourishing the yin of the lung and kidney. You can choose Lycium barbarum, Radix Rehmanniae, Lily, Mulberry, and drugs that use acid to collect lung qi, such as Schisandra chinensis, to prevent excessive sweating and damage body fluid.

Eat porridge soup for health in summer;

Jujube and mung bean porridge

Take red dates100g, mung beans 300g, add water 1.5 liter, boil with open fire, stew with slow fire until mung beans are crisp and rotten, add sugar100g, mix well and let cool. Has the effects of clearing away heat and toxic materials, dispelling summer heat, quenching thirst, promoting diuresis and reducing swelling.

Lotus porridge

Soak 20 grams of lotus seeds in warm water, peel, core, grind into powder, and cook with washed japonica rice 100 grams to make porridge. This porridge has the effects of dispelling pyrolysis annoyance, calming the nerves, nourishing the heart, tonifying the kidney, solidifying essence, strengthening the spleen and astringing the intestines.

Lotus leaf porridge

Wash a fresh lotus leaf, put it in the soup, take the juice, add100g of japonica rice to cook porridge, then add sugar and mix well. This porridge has the effects of heatstroke prevention, diuresis and blood pressure reduction.