What should we pay attention to in summer exercise and fitness?

The weather in summer is very hot, but many people still want to exercise to make themselves healthier. Exercise should not be too intense in summer to avoid heatstroke, and the amount of exercise should be moderate. Pay attention to your own safety in summer exercise and fitness. What should I pay attention to? What are the precautions for summer exercise and fitness?

1, exercise and fitness precautions

(1) The first thing to do is to prevent heatstroke.

People are prone to heatstroke when they exercise in summer. At this time, their body temperature suddenly rose sharply and they could not dissipate heat through sweating. Headache, dizziness and irritability follow, and high humidity is more likely to cause heatstroke. Therefore, in summer, we must start with a small amount of exercise, start from a short time, let the body slowly adapt to the hot weather, avoid exercising in the scorching sun for a long time, and replenish water in time. After exercise, you can drink some ice water in moderation to help accelerate heat dissipation.

(2) The second problem is diet.

Cold drinks are the first choice after strenuous exercise, but too many cold drinks will make the body suddenly lose balance and affect health. Drinking more water after sweating is not good for your health, which will suddenly increase the burden on your heart. Dilution of gastric juice will affect digestion and cause many diseases. Drinking beer after exercise is also harmful. Experts say that warm and light salt water is the best drink after exercise.

(3) The third factor is time.

The weather is cooler in the morning, but in the morning, due to the inversion layer near the ground, air pollutants are the most difficult to spread, and breathing is accelerated during exercise, which will produce more harmful substances and induce diseases such as tracheitis and pharyngitis, which is not good for the body. Noon is the time when the temperature is the highest and the sunshine is the strongest. Of course, summer sports should avoid noon. Therefore, summer evening exercise is more beneficial to your health.

(4) Fourth, pay attention to skin care.

The hot weather and scorching sun in summer do great harm to the skin. Always clean your skin, wash your face and take a bath with less soap to reduce the adverse stimulation to your skin. You should also choose sunscreen skin care products properly to reduce the adverse effects of sun exposure, and of course, try to avoid activities such as sports under the hot sun.

(5) Fifth, choose appropriate exercise.

Affected by the scorching sun in summer, many sports are not suitable. Sports enthusiasts can change from time to time, climbing stairs instead of climbing mountains, walking in the morning and evening instead of running, indoor activities instead of intense football and so on. The best exercise in summer is swimming, which can cool down while exercising. But it is not advisable to swim immediately after sweating. Pay attention to prevent pinkeye, otitis media, sinusitis and various dermatitis before and after swimming, and pay more attention not to swim in sewage and unsafe places.

(6) The sixth is scientific cooling.

After exercise, the metabolism of tissues and organs in the whole body increases, and the capillaries in the skin expand a lot, which is beneficial to the dissipation of residual heat. At this time, if you take a bath or blow an electric fan immediately, the capillaries will contract immediately, and the sweat glands will close when it is cold, which will make people feel more unbearable and easy to catch a cold and other diseases.

2. The benefits of exercise

1, exercise is good for the whole body muscles.

There are about 6 billion muscle fibers in the human body, including 639 muscles, which are divided into voluntary muscles and involuntary muscles. All movements of the body are due to muscle contraction. Human physical strength is also produced by muscle contraction. Insist on exercise, muscle fibers will gradually become thicker and stronger, the reserves of protein and glycogen will increase, blood vessels will be rich, blood circulation and metabolism will be improved, and the endurance, speed, flexibility and accuracy of muscle movements will be improved, thus preventing muscle aging.

2. The benefits of exercise to respiratory organs.

The human lung consists of about 750 million alveoli, which are the main organs for breathing. The human body continuously sucks in oxygen from the fresh air in nature, and exhales carbon dioxide produced by tissue and cell metabolism. This process of absorbing oxygen and expelling carbon is called breathing. In a quiet state, the average person breathes 16- 18 times per minute. When people inhale as much as possible and then exhale as much as possible. The total exhaled volume is called vital capacity. Normal adult male's vital capacity is about 3500-4000ml, and female's is 2500-3000ml. Continuous exercise can strengthen the respiratory muscles, enlarge the range of breathing movements, increase breathing difference, increase vital capacity and deepen breathing depth. With the improvement of respiratory function, lung gas exchange is sufficient, oxygen content in blood increases, and the oxidation process of energy substances is perfect, thus promoting the metabolism of the whole body. It is extremely beneficial to maintain vigorous energy and delay physical aging.

3. The benefits of exercise on bones

There are 206 bones all over the body. It can support, protect and exercise the human body. Bone marrow also has hematopoietic function. Exercise and health preservation can make bones grow well, promote bones to be strong, and enable bones to bear greater loads. Muscles are attached to bones. Insisting on exercise can enlarge the bony process at the attachment of muscles, improve the blood circulation and metabolism of bones, thicken the density of the outer layer of bones, make bones stronger, and improve the ability of bones to resist fracture, bending, compression, elongation and torsion. Strengthen the toughness of joints, improve the elasticity and flexibility of joints, and prevent bone hyperplasia, ligament and muscle degeneration. Continuous exercise can make people relaxed, agile and powerful.

3, the habit of losing weight

1, get enough sleep

A good sleep has many benefits, including promoting mental health and reducing stress. Moreover, adequate sleep can help you run your metabolism normally and effectively and help you lose weight. People who don't get enough sleep are unlikely to lose weight no matter how they diet or exercise.

2. Turn daily life into "healthy weight loss"

Once you have the goal of losing weight, you should start to adhere to a healthy diet and moderate exercise. Your persistence can make you see the ideal weight loss effect. If your daily life is completely based on a healthy life, then healthy weight loss has become a way of life, that is, a habit that goes hand in hand.

Step 3 eat more tofu

Tofu contains a lot of plant protein and trace elements, which makes people feel full easily. In addition, the trace elements rich in tofu can help the human body excrete excess water, promote digestion, and have a good effect on reducing abdominal fat.

4. Choose your drinks carefully

In summer, delicious drinks are as popular as ice cream. Everyone likes to bring a bottle of iced coke when they go shopping, but these cold drinks are just like ice cream. In addition, the popular bottled juice on the market also contains a lot of calories, so you should choose it carefully.

Step 5 drink cold water

Water is very important for health, especially for people who exercise regularly. According to medical research, ice water can consume more calories. A study in Germany found that drinking six glasses of cold water every day can help you burn 50 calories. Yes, that's right. We have reason to buy a new small refrigerator.