Summer Fitness Tips

With the arrival of summer, many people don’t like to do exercise because the rising temperature will cause fatigue, shortness of breath and dizziness during exercise. In fact, proper exercise in summer is beneficial to the relaxation and health of body and mind.

When the temperature rises, people's heart rate will be faster with the same intensity of exercise. When people get used to staying in air-conditioned rooms and traveling by car, the tolerance of their sweat glands, skin, and heart to heat will decrease. Such people need to strengthen their exercise to enhance their tolerance to heat.

The timing of exercise is also very important. Many people choose to do morning exercises. In fact, the carbon dioxide concentration in the air is higher in the morning, making it difficult to breathe sufficient oxygen. In addition, after a night of sleep, the body's blood viscosity is relatively high in the morning and the blood does not flow smoothly. In addition, the weather is hot, and more water in the body evaporates. Doing morning exercises too early can easily lead to cardiovascular diseases. There are a large amount of harmful substances such as nitrogen oxides and lead in the air near the ground. Exercising early in the morning and taking deep breaths during exercise will actually cause you to inhale more harmful substances. If you continue like this for a long time, you will experience fatigue, shortness of breath, dizziness, and inflammation of the trachea and throat.

Things to note when exercising in summer

1. Avoid high temperature "operation"

In summer, you should keep your exercise volume low and duration short to allow your body to slowly adapt to the hot weather. In particular, try to avoid outdoor sports between noon and 2 p.m. when the sun is strong, because the ultraviolet rays are particularly strong during this time and can burn the skin and even irritate the retina and meninges.

2. Choose sweat-absorbent clothing

When exercising in the summer, the temperature and humidity are very high. Be sure to wear sweat-absorbent cotton shirts and avoid tight sportswear. If the humidity cannot be discharged, it will cause great pressure on the heart. Also, you cannot use your body to dry clothes. It is best to prepare a set of dry clothes, especially the top, and change the wet clothes immediately after exercise, otherwise it is easy to cause rheumatism or arthritis and other diseases.

3. Replenish water in advance

The temperature is very high in summer, and extensive exercise will cause the body to lose water quickly. Therefore, it is recommended to drink 800 ml of water half an hour before exercise. If you exercise outdoors for more than 30 minutes, be sure to bring a bottle of water, preferably one that can replenish salt.

4. Proper food intake

Eat some staple food or fruit one hour before exercise. This is to prevent low calorie intake from causing poor physical strength.

5. Do not drink too much water

If you drink a lot of water after exercise, it will add burden to the circulatory system, digestive system, and especially the heart, making you more tired. Drinking a lot of water will only result in more sweating, and salt will be further lost, causing spasms and cramps. It is recommended to drink water in small amounts and multiple times, taking only a few sips each time. In addition, you should not drink too much cold drinks after exercise, otherwise the body will suddenly become cold inside and hot outside and lose balance, causing stomach discomfort.

6. Don’t cool down too quickly

Do not take a cold shower or use a fan or air conditioner immediately after exercise. Because the metabolism of tissues and organs throughout the body increases after exercise, the capillaries in the skin expand greatly. If you take a cold shower or turn on an electric fan immediately at this time, the capillaries will immediately contract when exposed to the cold, and the sweat glands will close, making you feel even more unbearable. It will also disrupt the normal function of the body's organs and make you more susceptible to colds.

7. Don’t forget to take measures to prevent heatstroke

If you do outdoor sports, it is best to wear sports sunglasses, a sun hat, and apply sunscreen to prevent the invasion of ultraviolet rays, and bring cooling oil and Huoxiang Zhengqi water (pills) to prevent heatstroke. If possible, it is best to wear a heart rate monitor.

8. Reduce exercise at the right time

Due to the scorching sun in summer, many sports are not suitable. You can replace mountain climbing with climbing stairs, replace running with walking in the morning and evening, and so on. The best sport in summer is swimming, which can help you exercise and cool down at the same time. If you must do long-distance exercise, be sure to help dissipate body temperature. When walking in the sun, you can soak the sun hat with water; when walking in places where the sun cannot reach, take off the hat; when resting, try to put down the backpack and unbutton the collar of your shirt; the best place to rest is where the sun cannot reach and where it is ventilated. And be sure to rest frequently.

In the summer, it is very beneficial to the body to do some low-intensity exercise for a short period of time. At the same time, exercise time should be arranged well to avoid direct sunlight and heat stroke.