What must you know about fitness in hot weather?

What must you know about fitness in hot weather?

Exercise in hot weather is essential. Physical exercise has many benefits to people's health. Many people exercise in hot weather, and there are many places to pay attention to this situation. Let's share what you need to know about fitness in hot weather.

Essential knowledge of fitness in hot weather 1 Avoid high temperature "work"

Keep a short period of low exercise in summer, and let your body adapt to the hot weather slowly. Especially when the sun is strong from noon to 2 pm, try to avoid outdoor sports, because ultraviolet rays are particularly strong during this time, which will burn the skin and even stimulate the retina and meninges.

Choose clothes that absorb sweat.

When exercising in summer, the temperature and humidity are very high. Be sure to wear a sweat-absorbent cotton shirt instead of tight sportswear. If the moisture is not discharged, it will put a lot of pressure on the heart. It is best to prepare a set of dry clothes, especially a coat, and put on wet clothes immediately after exercise, otherwise it will easily lead to rheumatism or arthritis.

Replenish water in advance

The temperature is very high in summer, and a lot of exercise makes the water in the body lose faster. Therefore, it is recommended to drink 800 ml of water half an hour before exercise. If outdoor exercise lasts more than 30 minutes, be sure to bring a bottle of water, preferably supplemented with salt.

Reasonable food intake

Eat some staple food or fruit one hour before exercise to prevent low calorie intake and poor physical strength.

Don't drink too much water

If you drink plenty of water after exercise, it will increase the burden on the blood circulation system, digestive system and especially the heart. The result of drinking plenty of water will only be more sweating, further loss of salt, causing convulsions and cramps. It is recommended to use a small amount of drinking water many times.

Don't cool too fast.

After exercise, the metabolism of all tissues and organs in the whole body increases, and the capillaries in the skin dilate a lot. At this time, if you take a cold shower or blow an electric fan immediately, the capillaries will contract as soon as they are cold, and the sweat glands will be closed, which is easy to catch a cold.

What you must know about fitness in hot weather 2. How to grasp the length of fitness in hot weather?

Exercise time is particular.

As the saying goes, "A day's work lies in the morning", so is morning the best time to exercise? The answer is no, from the climate point of view, the temperature in the morning is generally low, which is not suitable for exercise. Moreover, studies have shown that various functions of the human body begin to rise after 14 pm, and reach the best between 17pm- 19pm, so it is more appropriate to choose exercise time at this time. In addition, the content of platelets in the human body also changes regularly throughout the day. In the afternoon and evening, the platelet count decreased by about 20% compared with that in the morning, and the blood viscosity decreased by 6%. Therefore, morning exercise is easy to cause poor blood circulation and even induce some cardiovascular accidents, which is especially important for middle-aged and elderly people and some patients with cardiovascular and cerebrovascular diseases.

Just a little sweat.

Most people think that the more you sweat during exercise, the better the exercise effect. In fact, we should also fully consider the seasonal factors. When the temperature is right, sweating definitely has a good fitness effect. However, a little sweat is just right for fitness in summer. After the exercise, dry your sweat in time and put on clean clothes to prevent catching cold.

Although it is only a little sweaty, we can't ignore the important link of "replenishing water". The hydration during exercise should follow the principle of a small amount and many times, and about 250ml should be supplemented every exercise 10-25 minutes. 10- 15 minutes before exercise, add about 250ml of liquid (equivalent to half a bottle of ordinary mineral water). After exercise, you should replenish water according to the weight difference before and after exercise. For every weight loss of 1 kg, you should replenish about 500ml of liquid (about 1 bottle of mineral water).

Health reminder:

There is a limit to everything, and so is fitness, especially in summer. Don't overdo it. Excessive fitness may bring more harm than the benefits of fitness itself. Therefore, all fitness people should learn to master the problem of "degree" in fitness. Only in this way can our fitness be more scientific and effective.