Although the weather is hot in summer, it is a good time to exercise, not only for health benefits, but also detoxification and weight loss. In the pool, track, gym, boxing gym and a variety of sports venues can see people exercise, but there are many places to pay attention to summer sports, only in this way, in order to tend to avoid harm and completely achieve the effect of sports and fitness. Here we go to understand the summer exercise precautions.
Not too late
As the saying goes, "the plan of the day lies in the morning", the hot summer morning, the climate is cool, fresh air, is the best time to exercise. By noon and afternoon, the heat and humidity, the sun is hot, it is very easy to get heatstroke. So, why not choose to exercise before the sun comes out?
Eat before exercise
It is best to eat an hour before exercise to avoid digestive disorders caused by the activity. However, avoid eating foods that are difficult to digest, such as meat, fried food, etc. Three meals must be normal, you can also eat a small snack, which will enable the organism to replenish nutrients regularly and regularly.
Do a good warm-up exercise
Do not do exercise without preparatory activities, especially the elderly, the morning after getting up muscle relaxation, joint ligament stiffness, limb function is not coordinated, it is easy to cause accidental injury. So it is best to move your body first, you can twist your waist, lift your legs, move your torso, relax your muscles and move your joints.
Control the intensity of exercise
High summer temperatures, the body's consumption, the body tends to be weaker. If the intensity of exercise will be too large will lead to a decline in the body, serious cases can lead to fainting. Adhere to 30 minutes of exercise every day is the best, and in the exercise program, indoor exercise programs such as hot springs, aerobics, yoga, swimming, etc. is better.
Timely hydration
Summer sports sweat a lot, the loss of salt is large, prone to hyponatremia, cramps and other phenomena. Therefore, timely replenishment of water, it is best to drink a small number of times, about 200ml of water for about 20 minutes of exercise. Do not drink drinks, so as not to increase the gastrointestinal burden. After exercise to timely replenish water, but do not drink too much, to prevent increased heart burden.
Pay attention to sun protection
Summer ultraviolet rays are particularly strong, the skin is exposed to the hot sun for a long time, there will be mild burns, but also may occur heat stroke. UV rays can penetrate through the skin and bones and radiate to the meninges and retina, causing damage to the brain and eyeballs. Therefore, when participating in sports must pay attention to sun protection, you can bring a sun hat, sunglasses, sunscreen, towel, cool oil, wear long-sleeved tops, etc..
Do not take a shower immediately after exercise
The body will sweat profusely after full exercise, the pores of the whole body are open. If you suddenly shower with cold water, it will cause a cold, fever, and the shower can not relax the muscles, but the muscles will be more tense. Therefore, after exercise, you should first use a towel to dry the body sweat, and then take a shower with warm water.
