How to exercise more healthily in summer?

Summer is coming, the temperature rises sharply, and human metabolism accelerates. Therefore, it is appropriate to moderately reduce the intensity of exercise, but it is not appropriate to stop exercise. Proper exercise can not only enhance willpower, but also improve heat adaptability, which is helpful to improve the body's functions such as regulating body temperature and water and salt metabolism. Below I will explain how to exercise more healthily in summer from five aspects: sports dress, exercise time, exercise place, exercise intensity and cooling mode. Let's have a look.

I. sportswear

It is very important to choose breathable and sweat-absorbing clothes in summer. In hot and humid summer sports, you should choose breathable cotton-padded jacket instead of close-fitting sportswear. You are sweating all over after exercise, so you should change into wet clothes immediately. It is best to prepare a dry suit, especially a coat. If you don't have dry clothes, you can bring a dry towel to wipe your sweat.

Choose loose cotton fabric for sportswear, which is beneficial to heat dissipation. At the same time, don't expose your clothes too much during exercise. When the highest temperature approaches or exceeds 37℃, shirtless or bare back can not dissipate heat, but will absorb external heat, so summer exercise is not a good choice. In addition, strong ultraviolet rays will directly irradiate the skin, causing sunburn.

Second, exercise time.

When the temperature is higher than 26℃, exercise should be vigilant. When the temperature is higher than 30℃, don't do outdoor sports without protection in the scorching sun. Therefore, if you want to exercise in summer, it is recommended to do it at 5-6 am or after 7 pm, especially to avoid the time from 10 to 5 pm. It is cooler before ten o'clock in the morning or at night in summer, so you can choose these two periods when you just started exercising. After having certain thermal adaptability, the time can be gradually adjusted to enhance the heat resistance.

Third, sports venues.

In summer, outdoor weather is hot and sunny, so outdoor activities such as football and basketball should be avoided as much as possible. It is recommended to choose indoor projects to avoid heatstroke. Such as indoor swimming pool, indoor basketball court. In addition, when doing indoor sports, we should pay attention to ventilation and keep the balance of temperature and humidity. Always pay attention to the physical reaction during exercise, adjust in time and rest in time.

Fourth, the intensity of exercise.

People with exercise habits and good health should exercise for a relatively long time, about 60 minutes at a time. People who are weak or have no exercise habits are generally advised to exercise for 20-30 minutes.

For the average person, summer is hot and humid, so it is recommended that most friends choose swimming or low-intensity slow-paced sports, such as yoga and walking.

Five, cooling method

When sweating heavily, it is recommended to take a proper rest in a cool and ventilated place to gradually restore the body function to a calm state.

It is recommended to avoid blowing hard in front of electric fans and air conditioners, or to wash your face and make holes directly with cold water. Although it can make the body "cool down quickly", it will make the capillaries in the expanded state contract rapidly, making it more prone to heatstroke.

In addition, drinking a lot of ice water can easily lead to gastroenteritis, and in severe cases, there will be symptoms of spasm and pain.

Warm reminder

When people exercise at high temperature, their bodies sweat a lot, and their water and electrolytes will be consumed a lot, so it is really important to replenish water in time.

If the exercise time is short, then pure water can be added; If the exercise time is long, the exercise load is heavy and the consumption is high, besides water and electrolyte, a proper amount of sugar should be added to help relieve fatigue, prevent muscle spasm and avoid heatstroke.