How to exercise in summer

How to exercise in summer, many people want to lose their body fat in summer, and the benefits brought by various sports are different, so they need to distinguish when choosing. The following is how to exercise in summer and related information.

How to exercise in summer 1 1, exercise in the morning and evening in hot summer.

Golden rule one, choose the right time to exercise. The sun is not strong in the morning and evening, which is suitable for exercise. 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.

2 4 tips on how to exercise in summer to make summer exercise more effective.

1, pay attention before and after fitness

In hot summer, the metabolic rate of human body will be higher than other seasons, which means that exercise consumes more nutrients in the body, so if it is supplemented in time, it will not cause harm to the body.

It is very important to carry a bottle of pure water with you before exercise, replenish water in time, then jog for three to five minutes before exercise to speed up blood circulation, and then stretch the muscles and joints of the whole body to prepare for the later exercise.

After the exercise, don't sit down on the spot and let the heart rate slowly drop to normal.

For example, jog for three to five minutes after exercise and do some relaxation activities at the same time.

If you have obvious fatigue, it shows that you are tired. The amount of exercise is too large, so it should be reduced appropriately.

It is safe to lose about one kilogram in January.

Many people are eager to lose weight in summer. Under normal circumstances, it is safe to lose about a catty a month.

In order to lose weight quickly, some people eat fruit and drink soup to satisfy their hunger. After a month, their weight dropped obviously, which is very unscientific and can't last long.

When a person decides to lose weight, he should choose a method that can be adhered to for a long time, such as taking proper exercise every day, and keeping a slim figure while maintaining good physical condition, killing two birds with one stone.

3. Exercise time that suits you

As long as you think a certain time period is suitable, it is your reasonable exercise time, as long as you are willing.

But don't run and exercise in the sun in summer, which is prone to heatstroke and other accidents. Morning and evening are ideal exercise time, and the key is to stick to it every day.

4, summer fitness hydrating tips

Hot weather and intense exercise make bodybuilders sweat.

Ordinary people do a lot of exercise at 30 degrees Celsius 1 hour, and sweat can reach more than 3 liters. If you don't replenish water in time, when your body is dehydrated to about 1/4 of your body weight, you will have symptoms such as fatigue, anorexia, dizziness, nausea, muscle spasm and even fainting.

In addition to the increase of water loss in summer exercise, many minerals will also be lost with sweat.

Exercisers can increase the intake of these minerals by eating more fruits and vegetables, because vegetables and fruits are rich in minerals such as potassium, sodium, chromium, zinc and selenium.

In addition, vitamin supplementation can not be ignored, because B vitamins directly participate in the body's energy production, which will directly affect the improvement of sports ability.

This requires bodybuilders to eat more milk, green vegetables, red vegetables, red meat, marine plants, mushrooms and so on.

How to exercise in summer 3 Summer exercise

Walking: Many people are worried about fitness, especially in summer, and many people are reluctant to move. In fact, if you open your legs, you will naturally integrate 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 the knee joint and ankle joint, which is suitable for the elderly.

Almost everyone, such as 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.

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. At six or seven o'clock in the morning,

4: 00 pm to 5: 00 pm and after 7: 00 pm are good choices. Each patrol time is 10 minutes to half an hour, 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.

Fitness ball: fitness ball, also called 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.

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.

Causes toxins in the body to 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 exercise value is moderate intensity, and the appropriate 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: