4 Tips to Make Your Summer Fitness More Effective

When exercising in the hot summer, the body's metabolic rate will be higher than in other seasons, which means that exercise will consume more nutrients from the body, which must be replenished in time to avoid causing damage to the body. It is important to carry a bottle of pure water with you before exercising to replenish water in time. Then you should jog for three to five minutes before exercising to speed up blood circulation, and then stretch the muscles and joints of the whole body to prepare them for the subsequent exercise. After exercise, do not sit down immediately, but let your heart rate slowly return to normal. For example, jog for three to five minutes after exercise and do some relaxing activities at the same time. If you feel obviously tired, it means you are exercising too much and you should reduce the amount appropriately.

Many people are eager to lose weight in the summer. Under normal circumstances, it is safe to lose about one kilogram per month. In order to lose weight quickly, some people rely on eating fruits and drinking soup to fill their stomachs. After a month, their weight drops significantly. This is a very unscientific and unsustainable approach. When a person decides to lose weight, he should choose a method that can be maintained for a long time, such as exercising properly every day, which can maintain a good physical condition while maintaining a slim figure, killing two birds with one stone.

As long as you think a certain period of time is suitable, it is your reasonable exercise time, as long as you are willing. However, when exercising in the summer, do not run under the hot sun as it is easy to get into accidents such as heat stroke. Early morning and evening are ideal times for exercise. The key is to stick to it every day.

Hot weather and intense exercise can make fitness enthusiasts sweat profusely. If an average person does a lot of exercise for one hour at 30 degrees Celsius, they can sweat more than 3 liters. If they do not replenish water in time, when the body is dehydrated to about 1/4 of its body weight, they will experience symptoms such as fatigue, anorexia, dizziness, nausea, muscle cramps and even fainting.

In addition to increased water loss during summer exercise, many minerals are lost with sweat. Exercisers can increase their intake of these minerals by eating more fruits and vegetables, because minerals such as potassium, sodium, chromium, zinc, and selenium are abundant in fruits and vegetables. In addition, vitamin supplementation should not be neglected, because B vitamins are directly involved in the body's energy production and therefore will directly affect the improvement of athletic ability. This requires fitness enthusiasts to eat more milk, green vegetables, red vegetables, red meat, sea plants, mushrooms, etc.