Six things to note when exercising during the dog days of summer: It is not advisable to cool down too quickly after exercise

It is the dog days of summer now and the weather is hot. Appropriate exercise at this time can not only improve the body's regulatory function and enhance tolerance to hot climates, but also prevent diseases. However, exercise during the dog days of summer requires extra care. If the method is wrong, the effect will be counterproductive. So what should you pay attention to when exercising during the dog days of summer? The following six precautions should be kept in mind.

1. Swimming is the first choice for exercise

The best sport in hot weather is swimming. In summer, the water temperature of indoor swimming pools is mostly around 26°C, which is lower than the human body temperature. The temperature of outdoor swimming waters is even lower. This water environment can take away the body's heat and keep you cool within two hours after swimming. Swimming is known as vasoconstriction gymnastics and is very beneficial to the heart. It will not cause sports injuries and can relax the body and mind. It is suitable for people of all ages.

In addition to swimming, jogging and brisk walking are also good choices for aerobic exercise. But if it is a sauna day, the distance and time should not be too long. Indoor exercise is not greatly affected by the heat. Women are advised to choose aerobics, yoga and other exercises. The elderly should avoid strenuous exercise. It is recommended to choose sports with lower intensity, such as Tai Chi, Qigong, etc. If you want to exercise at home, you can choose some simple equipment such as dumbbells and pullers to do strength exercises.

2. Warm up and hydrate.

Many people think that the body is more active in summer and there is no problem of "muscle stiffness", and they ignore the importance of warming up before exercise. Experts remind us that we should warm up before exercising in any season to avoid sports injuries caused by large range of motion. The warm-up time can be shorter, about 10 minutes is appropriate. You can do some simple warm-up exercises for the muscles to stretch the muscles so that they can stretch freely during exercise. You can do these exercises by stretching your legs, running on the spot, etc.

3. Develop good exercise habits

The humid and hot climate in summer can easily cause skin infections. In addition, exercise causes sweating, so you should pay attention to personal hygiene after exercising. When exercising under hot conditions, the human body's metabolism is affected by both the high temperature and the exercise, and energy consumption increases significantly. You should pay attention to increasing the intake of carbohydrates and protein-rich foods such as mung bean porridge.

4. Choose exercise time reasonably

To prevent heat stroke, it is important to choose the right time to exercise. Outdoor exercise should at least be avoided between 12 am and 4 pm. Before going out, middle-aged and elderly people should pay attention to the choice of time, even in parks with many shaded areas. It is not advisable to go out too early. They need to wait until the sun comes out, otherwise the air will carry excessive carbon dioxide and other pollutants. It is best to choose the time period from 7 to 8 o'clock. Evening exercise should be done after the sun sets, and it is recommended to end exercise before 9 o'clock.

If you don't sweat during exercise, be careful of heatstroke. Many people often do not sweat much after thirty or forty minutes of exercise, but the surface of their skin is very hot. This is because the sweat in the body cannot be discharged, resulting in an imbalance in body temperature regulation. If you feel your body burning, you should stop exercising immediately, otherwise you will easily develop symptoms such as chest tightness and dizziness. At this time, you can drink some ice water, apply a cool towel on your forehead or urinate in time to lower your body temperature.

5. Don’t cool down too quickly after exercise

Many soldiers find it refreshing to open their clothes and turn on the fan or the air conditioner when they are sweating profusely after a workout, but this method is not advisable. After exercise, the pores are in an expanded state. If suddenly exposed to cold stimulation, the pores will shrink rapidly and the sweat glands will close, making people feel unbearable heat and easily causing colds.

6. Don’t drink too much water after exercise

Drinking a lot of water after sweating will suddenly increase the burden on the heart, dilute the gastric juice and affect digestion, and cause a variety of diseases. People like cold drinks after strenuous exercise, but too much cold drinks can cause the body to suddenly become cold inside and hot outside and lose balance. Therefore, warm, diluted salt water is the best sports drink.

In summer, the weather is hot, so you must find the right way to exercise.