Summer fitness you need to know 10 things
Summer is a good season for many people who like to exercise, but due to the hot weather, there are some precautions for summer fitness.
Experts from the Institute of Scientific Research of the State General Administration of Sports have provided useful advice for fitness enthusiasts for four seasons of fitness through continuous body and research.
In this issue of the fitness lecture hall, experts will give detailed explanations on some problems of fitness enthusiasts’ summer fitness.
銆€銆€Exercise should have a positive sweating, and passive sweating is not good for the human body.
Sweating caused by the heat of the day, irritability, etc., if the body is not good, causing certain damage to the human body.
Active sweating is the sweat of the active movement of the human body. This sweating itself is to maintain the body’s temperature and to be transformed and transformed, which is conducive to human health.
銆€銆€In summer, high temperature and high body consumption, physical energy consumption is often not timely supplementation, the body is often weak.
Excessive exercise can cause low blood sugar, decreased resistance, serious consequences leading to fainting, and it is not good for health. Summer fitness is especially important to grasp the amount of exercise.
Do not over-excited exercise, especially for those who do not participate in sports for a long time, to gradually increase the intensity of exercise, it is best to gradually increase the duration and intensity of exercise.
It can be extended from 20 minutes to 30 minutes, and the 5-lb weight dumbbell used is changed to 8 pounds.
It’s just that you don’t have to do it all at once, and you can take one of the time and intensity.
It is best to stick to 30 to 45 minutes of exercise every day, 30 minutes is the best, and people with weight loss intentions can extend the exercise time to about 40 minutes.
銆€銆€Summer weight loss is more obvious, many people will choose to lose weight in the summer, but if you simply pursue the weight loss effect, and do not pay attention to the reasonable arrangements in the choice of diet and sports, sometimes it will be counterproductive.
銆€銆€In addition, the summer weather will become hotter and hotter, but many people are still choosing to carry out higher-intensity fitness activities, resulting in lower blood sugar, lower resistance, dizziness, and severe fainting.
In summer, the physical fitness is high, and the right sports are selected. The right amount of exercise combined with a reasonable diet can truly achieve the purpose of fitness. A large number of untimely sports and eating habits are not beneficial to the body.
銆€銆€The project should be suitable due to the weather, summer fitness has its own particularity, the choice of different fitness items has different effects, and different people have different choices.
銆€銆€Swimming is the best fitness program in the summer. Swimming can not only exercise the whole body, but also reduce the heat.
Others such as hot springs, aerobics, yoga and mechanical exercise are good indoor sports and fitness programs.
In the summer, the sun is hot and the ultraviolet rays are strong. The choice of indoor sports can protect the skin from harm, and if you have professional coaching, you can also do fitness.
Morning and evening sunshine is not very strong, some moderate aerobic exercise such as running, walking, tennis, cycling and so on are also very beneficial to health.
Morning exercise helps promote blood circulation, and evening fitness helps sleep.
However, outdoor sports should especially prevent colds and colds, pay attention to sun protection, and apply sunscreen before exercise.
銆€銆€In addition, the choice of summer fitness program should be based on your physical condition and ability to withstand, such as climbing, ball sports, aerobics and other projects can participate, but must pay attention to the gradual progress, will have good returns.
銆€銆€Diet should be reasonable because after exercise, the body’s energy, vitamins and minerals are consumed in large quantities, especially in summer. Therefore, after fitness, you must add more nutrients such as protein, vitamins and other essential nutrients.Mix and drink more boiled water.
It is recommended to eat less and eat more foods and eat more foods with higher protein and protein content. After exercise, it is best not to eat too greasy things.
銆€銆€After exercise, a lot of sweating causes the body fluid to decrease, which affects the secretion of digestive juice. Therefore, eating a small amount of food after summer exercise helps to replenish body water in time.
In addition, according to research, after a large amount of exercise in the human body, 100 to 150 grams of glucose can supplement the consumption of heat energy during exercise, prevent mild liver, and can restore blood sugar levels and accelerate the elimination of blood lactic acid.
銆€銆€Morning exercise properly prevent weight in summer Many people are used to getting up early to participate in physical exercise, which is a misunderstanding.
In fact, the concentration of carbon dioxide in the air is high in the morning, and it is difficult to breathe excess oxygen.
In addition, after nighttime sleep, the blood viscosity of the human body is relatively large in the morning, the flow is not smooth, coupled with the heat of the day, the evaporation of water inside the body, morning exercise is too early, easily lead to cardiovascular disease.
銆€銆€Avoid direct sunlight in most parts of the summer, from 11 am to 4 pm is the strongest sun, direct damage to human skin.
Experts suggest that in the fitness process should try to avoid skin fitness when the sun is strongest, you can wear glasses, sun hats, you can also use some skin care products to protect the eyes and skin.
銆€銆€Summer exercise should be scientific drinking water in the hot summer, while doing physical exercise, we must pay attention to the supplement of water, if a person dehydrates more than 20% of body weight, it may lead to death.
However, regardless of the occasion, can you add water in large amounts of water regardless of timing?
How to make scientific drinking water?
銆€銆€Since the water is easy to disappear in the summer, it is necessary to replenish the water in time before exercise, during exercise or after exercise, so that the body maintains water accumulation and physiological balance.
銆€銆€The right amount of urine is urinated every day, and the perspiration is about 1 to 1.
About 5 liters, the summer is much more than this amount, so in the summer, sweat 1 liter per day.5 liters.
Appropriately replenish moisture as needed before exercise, but it is not easy to drink plenty of water at a time.
The application of moisture in exercise should follow the principle of a small number of times, each time between 100 and 300 ml, and should be separated by about half an hour.
It is not advisable to drink plenty of water immediately after exercise.
銆€銆€Appropriate supplementation of salt can drink some low-concentration salt water, glucose water, juice, etc. during exercise, so that it can replenish water, supplement inorganic salts, maintain body fluid balance and blood sugar concentration; drink hot tea, hot soup, etc. after exerciseIt can also play a better role in quenching thirst and restoring physical strength.
銆€銆€In summer, human body water evaporates and falls, and drinking water is especially important for those who participate in fitness.
Experts suggest that if you go out for fitness, it is best to bring your own water, keep a small amount of water, do not wait until you are thirsty and then drink water, avoid drinking.
Because binge drinking has a great stimulation to the stomach, and when drinking more than 1000 ml, it will cause water diuresis through the body regulation mechanism, which will cause water loss.
銆€銆€The necessary warm-up is the necessary process before starting the exercise.
It takes 5 minutes to get your body fully active, and the feeling of sweating earlier is the best.
銆€銆€The necessary step-by-step exercise contraction exercise is to help you relax your muscles and prevent muscle soreness the next day.
It should be noted that the best time to do this is after you complete the warm-up exercise, while continuing each action for 20 to 30 seconds, which will cause muscle relaxation.
銆€銆€Don’t be too anxious. Acute movements can cause your muscles to become overloaded and thus vulnerable.
Therefore, there is a simple rule here: 2 seconds to lift, 4 seconds to put down, keep rhythmic movements up and down.
Be aware that the slower you do, the better your results will be.
銆€銆€The necessary “cooling” of the body after exercise, after exercise, also takes time to restore calm and return the heart rate to normal.
You can slowly slow down until the heartbeat is reduced to 120 or less per minute.
When I feel my heartbeat tends to be harmonious and my breathing is gradually stabilized, the final “cooling” work is completed.