Thoughtful tips for summer fitness exercises

Summer is a good season for many people who like fitness, but due to hot weather and other reasons, there are some special precautions for fitness in summer.

Tip 1: Exercise should be moderate

The temperature in summer is high, and the body consumes a lot, and physical energy consumption is often not replenished in time, and the body is often weak. Excessive exercise will cause low blood sugar and decreased resistance. In severe cases, it will lead to fainting, which is not good for health. In summer, you must especially grasp the amount of exercise. Do not exercise excessively, especially for those who do not participate in sports for a long time. It is best to gradually increase the intensity of exercise, and it is best to gradually increase the duration and intensity of exercise. It is best to exercise for 30 to 45 minutes every day, for the best 30 minutes. Good, and those who are willing to lose weight can extend the exercise time to about 40 minutes.

Tip 2: The project should be suitable

Due to weather reasons, summer fitness has its own special features. The choice of different fitness items has different effects, and different groups have different choices.

Swimming is the best fitness event in summer. Swimming can not only serve the purpose of full-body exercise, but also serve to reduce heat. Others such as hot spring bathing, aerobics, yoga and mechanical exercise are all good indoor exercise fitness events. The sun is scorching in summer and the ultraviolet rays are relatively strong. Choosing indoor exercise can protect the skin from harm, and if you have professional coaching guidance, it is also It helps to achieve the purpose of fitness. When the sunlight in the morning and evening is not very strong, some moderate aerobic exercises such as running, walking, tennis, cycling, etc. are also very beneficial to health. Morning exercises help promote blood circulation, and evening exercises help sleep. However, outdoor exercises should especially prevent colds from blowing cold winds. Pay attention to sun protection. It is best to apply sunscreen before exercise.

In addition, the choice of summer fitness events should be based on your physical condition and ability to withstand. For examples such as mountain climbing, ball sports, aerobics, etc. can be carried out appropriately, but you must pay attention to gradual progress to have good returns.

Tip 4: Morning exercises should be postponed as much as possible

Summer is early in the morning Many people are used to getting up earlier than in other seasons to participate in physical exercise. This is a misunderstanding. In fact, the carbon dioxide concentration in the air in the morning is high, making it difficult to breathe sufficient oxygen. In addition, after sleeping at night, the blood viscosity of the human body is relatively large and the flow is not smooth. In addition, in the hot weather, the water in the body evaporates more. Exercising too early in the morning can easily lead to cardiovascular diseases.

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Tip 3: Diet should be reasonable

Because the body is consumed in large quantities after exercise, especially in summer, it is necessary to supplement protein, vitamins and other essential nutrients after exercise. It is best to combine meat and vegetables in the diet and drink more boiled water. It is recommended to eat less and eat more fruits and foods with high protein content. It is best not to eat too greasy after exercise.

Sweat a lot of time after exercise will reduce body fluids, which will affect the secretion of digestive fluids. Therefore, eating foods with high moisture content after exercise will help replenish body moisture in time. In addition, according to research, after a lot of exercise, 100 to 150 grams of glucose can supplement the heat energy during exercise. Consume, prevent fatty liver, and can restore blood sugar levels and accelerate the elimination of blood lactate.

Tip 5: Avoid direct sunlight

Most places in summer, 11 am to 4 pm are the time when the sun is the strongest, which will directly harm people's skin. Experts recommend that during the fitness process, try to avoid exercising outdoors when the sun is strongest. You can wear sunglasses and sun hats, or use some skin care products to protect your eyes and skin.

Tip 6: Drink water scientifically in summer exercise

In hot summer, while doing physical exercise, you must pay attention to water replenishment. If you go out to exercise, it is best to bring water yourself and drink a small amount of water continuously. You should wait until you are thirsty before drinking water. Do not drink wildly, because drinking wildly can greatly stimulate the stomach. Moreover, when drinking water exceeds 1 liter, it will cause water diuresis through the body's regulation mechanism, which will cause water loss.

Shirt is easy to disappear in summer, so whether it is before, during or after exercise, it should be replenished in time to maintain sufficient water and physiological balance.

Adjustable amount: Replenishing water during exercise should follow the principle of a small amount and multiple times, and each time should be controlled between 100 and 300 ml, and should be about half an hour apart. It is not advisable to drink a lot of water immediately after exercise.

Adjustable salt: You can drink some low-concentration salt water and glucose during exercise. Water, juice, etc., which can replenish water and inorganic salts to maintain fluid balance and blood sugar concentration; you can drink some hot tea, hot soup, etc. after exercise, which can also play a good role in quenching thirst and restoring physical strength.

Tip 7: Necessary warm-up

Don't think that you don't need to warm up because of the hot weather. It's best to spend 5 minutes to completely move your body and feel a little sweating.

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