The weather is hot, what should you pay attention to if you love outdoor sports?

Summer is coming. What should you pay attention to if you like to do sports?

Now the temperature is rising sharply, the weather is hot, and the heat is unbearable. At this time, we should pay more attention to sports. We should make a lot of preparations for outdoor sports, such as sun protection, moisturizing and adding more water. So what should we pay attention to when exercising in hot weather? Let's take a look at it.

Sun protection: Summer is the most intense time of the year. Therefore, summer sports should first avoid direct sunlight, and try to choose indoor sports venues, such as table tennis, indoor badminton and swimming. If you want to do outdoor sports, it is best to do it in the early morning or at dusk.

Moisturizing: In summer, people sweat a lot and lose a lot of salt, which easily reduces the osmotic pressure of cells, leading to sodium metabolism disorder and muscle cramps. Therefore, drink 45 ml to 6 ml of water 1-15 minutes before exercise, and 15 ml to 24 ml of water every 1-15 minutes during exercise, even if you are not thirsty, but don't drink too sweet drinks. You should also replenish water in time after exercise, but don't drink enough at once, but "drink less many times."

adaptability: summer exercise consumes a lot of physical strength, so exercise should follow the principle of "warm-up-exercise-finishing". First, we should start with a small amount of exercise. After the muscles of all parts of the body are active, we should increase the amount of exercise one by one. At the end of the exercise, we should do some relaxation and adjustment activities, such as walking slowly, rubbing our legs and taking a few deep breaths.

clothing: cotton fabrics are the best for summer sports. The looser the style, the better the heat dissipation performance, and the lighter the color, the less likely it is to absorb heat.

environment: rivers and lakes, parks and courtyards and other places with fresh air are all good sports environments.

The three criteria of summer sports are: low physical consumption, low technical requirements and loose time requirements. For different groups, the way of exercise is different.

office workers: They don't want to "move" and sweat, but "bid farewell to sub-health state" easily. Walk home from work at night, as long as the time is controlled within one hour. Skip rope for more than ten minutes without intermission. Climb stairs at least once a day.

Women who want to lose weight: You can shake the hula hoop at home for more than 2 minutes. Stick to 2 sit-ups every night.

male: insist on 5-1 push-ups every day.

Children: Exercise in a planned way to improve their physical fitness. Get up early every day and do two sets of broadcast gymnastics. Swimming exercises the heart and lung function for 1 minutes to half an hour each time, about two or three times a week. But for the sake of safety, it is best to choose an indoor swimming pool. You can play badminton with your parents in the evening.

Old people: Exercise moderately and observe the heart rate. Get up for half an hour in the morning, hit Tai Ji Chuan, walk and run, which usually takes 2-3 kilometers. At home, you can do stretching exercises lightly and regularly (including arms, cervical vertebrae, waist and legs).

For sick people, moderate exercise in summer will not only cause diseases, but also enhance the recovery of diseases. Therefore, exercise is absolutely impossible for patients. Especially for people with chronic diseases such as hypertension and diabetes, it is necessary to persist.

Hypertension: Take easy and light exercise as the main exercise, such as fitness running for 5-2 minutes (normal heart function), or combine running and walking, running for 1 minute and walking for 2 minutes; Run for 2 minutes and walk for 4 minutes. The combination of walking and running for those who allow physical strength is extended to 2 minutes. There are walking, unarmed exercise, Tai Ji Chuan and so on.

Diabetes: Exercise walking, slow walking for 15 minutes to 3 minutes, with 7-8 steps per minute as appropriate, moderate walking for 9-1 steps per minute and fast walking for 11-12 steps. The walking speed depends on personal physical strength. Patients with good physical strength can add some loads when walking, and then do a set of radio exercises.

Pay attention to sports safety

Swimming to prevent cramps: Because the water temperature is low in summer morning, you must do warm-up exercises before swimming or pat yourself with cold water to prevent cramps and other accidents.

prevention of sprain in ball games: before playing, you should move your hands and feet to avoid spraining or straining your muscles.

In addition, you should not eat breakfast or have an empty stomach before playing, and it is best to drink a glass of milk. Playing ball at night should be at least one hour after dinner, or simply after playing ball before eating.

Exercise under intense sunlight. The intense ultraviolet rays in sunlight will penetrate human hair and skin and radiate to meninges and brain cells, which may lead to symptoms of heatstroke or sunburn such as skin redness. Therefore, physical exercise in summer should not be arranged at noon when the sun is strongest, but in the morning or after 4 pm. And the exercise time should not be too long, and the amount of exercise should not be too large.

2. It is not appropriate to drink a lot of cold drinks after exercise, and it is not appropriate to drink a lot of cold drinks after sweating in summer. Although drinking cold drinks after sweating will feel great, a lot of blood in the body will flow to the moving muscles and body surface during exercise, while the digestive organs are in a relatively anemic state. Cold drinks, because of their low temperature, are too strong to stimulate the stomach that is already in a state of temporary anemia and insufficient gastric acid concentration, which may lead to loss of appetite in light cases and even lead to acute gastritis in severe cases.

3. It's not advisable to drink plenty of water after exercise. It's hot in summer, so you need to drink more water even if you don't exercise. After exercise, you sweat more, which makes people feel thirsty easily and rush to replenish water to your body. But drinking water at this time is easy to cause harm to the body, because all organs of the body need rest most after exercise, and drinking water is easy to burden the digestive system, blood circulation system, especially the heart. It may even lead to cramps, spasms and other phenomena.

Summer exercise should be arranged at the first light of the morning sun or at sunset, and women should choose gentle and slow walking, dancing, Tai Ji Chuan and other sports for about one hour.