What are the precautions for fitness in summer

As I get older, I start to gain weight. What are the precautions for fitness in summer? I used to be a thin girl, but in the past few years, I have gained weight. I can no longer wear my old clothes. I realized that I had gained so much weight, so I thought about losing weight. In the summer, I start to do fitness as soon as I have time every day. Since I am a newcomer, I don’t understand some things, such as what precautions should be taken for fitness in summer. I searched the Internet for some information in this regard, and now I’ll talk about it here.

1. Wear cotton clothing

Light-colored clothes can reduce heat absorption and feel cooler to wear; dark-colored clothes absorb more heat and feel stuffy to wear. Cotton fabrics are better at transmitting heat and absorbing sweat than chemical fiber products. Therefore, light-colored cotton fabrics are the best for summer sportswear. The looser the style, the better the heat dissipation performance, and the lighter the color, the less likely it is to absorb heat.

2. Don’t do morning exercises too early

The sun rises earlier in the summer, and many people who are used to morning exercises go out to exercise at dawn. But morning exercises should not be done too early, so as not to affect normal sleep.

3. Avoid direct sunlight

In summer, ultraviolet and infrared rays are strongest from 11 a.m. to 4 p.m. every day. Excessive ultraviolet rays can cause damage to the skin and eyes and may cause skin cancer. Long-term exposure to infrared rays can cause increased intracranial temperature, inflammation of the meninges, and sunstroke. Therefore, you should try to avoid exercising outdoors when the sun is strongest, and never exercise with the upper body naked.

4. Control the intensity of exercise

The human body consumes a lot of energy in summer, so it is important to control the intensity during exercise. Once symptoms of heat stroke appear, you should immediately sit down in a cool and ventilated place, drink some cool salt water, breathe fresh air, and apply cold compresses to the forehead or armpits. If you have symptoms such as dizziness, headache, nausea, vomiting, etc., you can take heat-relieving medicines such as Ren Dan and Shi Di Shui. If there is no improvement after treatment, you should see a doctor immediately.

5. Rehydrate in time

In summer, people sweat a lot during exercise and lose a lot of salt, which can easily reduce the osmotic pressure of cells, leading to sodium metabolism disorders and cramps. Therefore, it is very important to replenish water in time during summer sports. The best way to replenish water is to drink small amounts and multiple times, drinking 150 to 200 ml of water every 10 to 15 minutes during exercise. But don't drink too sweet drinks to avoid increasing the burden on your stomach. You should also replenish water in time after exercise, but don't drink too much at one time. Drinking too much will increase the burden on your heart.

6. Don’t use cold drinks to cool down

Some people are used to drinking cold drinks after exercise. In fact, eating cold drinks when the body temperature is very high can hurt the stomach and intestines. This is because during exercise, a large amount of blood rushes to the muscles and body surface, while the digestive system is in a relatively anemic state. At this time, eating a lot of cold drinks will not only lower the temperature of the stomach, but also dilute the gastric juice, causing damage to the physiological function of the stomach. In mild cases, it will cause acute gastroenteritis such as indigestion, vomiting, diarrhea, and abdominal pain. In severe cases, it may also lay the foundation for chronic gastritis, gastric ulcers, etc. in the future. Warm, diluted salt water is the best drink after exercise.

7. Don’t take a shower right away

After a full exercise, the human body will sweat profusely and the pores all over the body will open. If you suddenly pour cold water on your body at this time, it will cause a cold or fever. Moreover, taking a shower does not help relax muscles, but makes them more tense. The correct way is to wait until the sweat on your body has dried, then take a shower with warm water. The water temperature should be 1-2℃ higher than your body temperature.

All the above content is what I found on the Internet about the precautions for fitness in summer. The quality of your figure can be seen particularly clearly in the summer. I dare not wear too few clothes with all the fat on my body. In order to wear beautiful clothes, I made up my mind to use fitness to change my figure. I can also have a graceful figure.