Spring is coming and summer is coming. It's also a good time to carry out comprehensive fitness! So how to keep fit in hot summer? For those who want to have a healthy body in summer, these summer fitness strategies are very suitable for you!
Suitable for summer sports
1、 A walk
Many people worry about fitness, especially in summer, many people are not willing to move, in fact, open your legs, you will naturally integrate into the fitness army. Traditional Chinese medicine points out that walking is the best aerobic exercise in summer. First of all, fast walking is easy to master. Secondly, fast walking is not limited by time and venue. In addition, the pressure of the knee joint and ankle joint is small, which is suitable for almost all people, including the elderly, the weak and the severely obese. Fast walking equipment is also very simple, just a pair of comfortable and suitable sports shoes, you can embark on the road of health. Try to take a walk in the street under the shade of trees or by the wind or by the sea. The avenue in the park is more suitable.
Everyone can find out the amount of exercise suitable for himself according to his age, constitution and severity of disease. The general principle is not to fatigue, every activity conscious slightly sweating for the degree. In the process of exercise, if you feel swelling and pain in the liver area, fatigue and discomfort in the whole body, you should stop exercise, lie down and rest, increase the blood flow of the liver, so as to reduce the burden of the liver. After exercise, if appetite is improved, body and mind are happy, fatigue is reduced, and liver function is improved, the amount of activity can be increased according to one's ability.
2、 Swimming
The best sport in summer is swimming. Swimming not only exercises the human body's hands, feet, waist and abdomen. It also benefits the internal organs, such as heart, brain, lung, liver, etc. it is especially beneficial to blood vessels and is known as' vascular gymnastics'. In addition, because the heat consumption in the water is significantly higher than that on the land, swimming can also reduce excessive weight and achieve the effect of bodybuilding. Swimming time is very important. It's a good choice after six or seven o'clock in the morning, four to five o'clock in the afternoon and seven or eight o'clock in the evening. Every time you swim for 10 minutes to half an hour, about two or three times a week. In summer, the water temperature is low in the morning. Before entering the water, wipe the body with cold water to make the body adapt to the stimulation of cold water and prevent the occurrence of cramps and other accidents. But try not to swim after 10 p.m., otherwise it will cause insomnia due to nerve excitement.
After landing, it's best to use an umbrella to protect the sun, or go to a shady place to rest, or use a bath towel to protect the skin, or apply sunscreen on the exposed part of the body. After swimming, you should use a soft dry towel to wipe off the scale on your body immediately. It's better to wash with fresh water. If there is water in the ear, the water can be discharged by the method of single leg 'ipsilateral jump'. After that, do some relaxation exercises and body massage, or take a rest in the sun for 15-20 minutes to avoid muscle stiffness and fatigue.
3、 Fitness ball
Fitness ball, also known as Baoding iron ball. This exercise can regulate qi and blood, relax tendons and bones, strengthen internal organs, strengthen brain and intelligence, and exercise a small amount, not limited by the site and climate, so it is suitable for summer practice. If we can keep on practicing the fitness ball, we can have a good effect on the sequelae of hemiplegia, cervical spondylosis, scapulohumeral periarthritis, coronary heart disease, finger dysfunction and other diseases. In addition, due to the frequent friction between iron ball and palm skin, static electricity and thermal effect will also be produced, which can improve blood circulation and treat diseases in all parts of the body.
At the same time, the elderly can play the fitness ball for a long time. Through finger palm movement, they can make fingers, palms and wrists bend and stretch flexibly, promote the movement of upper limb muscles such as fingers, wrists and elbows, and prevent and correct the symptoms of upper limb numbness and weakness, shaking, and grip strength decline caused by degenerative diseases of the elderly. Moreover, hand movement is also very beneficial to the brain. When playing with the health ball, people can concentrate their thoughts on the hand, eliminate all kinds of distractions, eliminate tension, and relax the brain. Therefore, playing health ball often can also effectively protect the brain, slow down the aging speed of the brain, and avoid the occurrence of Alzheimer's disease.
4、 Badminton
Badminton is often played in indoor courts, which is not easy to be exposed to the sun. It is an ideal choice for summer sports. Badminton is a kind of sports that can make people see clearly, move quickly and exercise all over the body. Playing badminton can not only strengthen the body, lose weight and shape the body, prevent cervical spondylosis, but also promote metabolism and excrete toxins with sweat.
Badminton is suitable for men, women and children, and the amount of exercise can be determined according to their age, physique, sports level and the characteristics of the venue environment. Teenagers can exercise as an effective means to promote growth and development and improve physical function. The amount of exercise is medium intensity and the activity time is 40-50 minutes. The elderly and the frail can take exercise as the method of health care and rehabilitation, the amount of exercise should be small, and the activity time should be 20-30 minutes.
Precautions for summer fitness
The first is the arrangement of fitness time. Each of us has different physical fitness and fitness habits. In this case, how should we keep fit?
1. In summer, it's better to arrange physical exercise after 4 o'clock in the morning and afternoon.
Because the infrared ray with strong penetration in the sun is more intense in summer, if the human body is exposed to the sun for a long time, the infrared ray will radiate to the meninges and brain cells through the hair, skin and skull, which is easy to cause brain lesions and also lead to symptoms similar to heatstroke.
2. We must pay attention to our physical fitness when we choose the way of exercise.
For example, you should do low-intensity and moderate exercise outdoors or indoors in an environment below 28 degrees Celsius, such as walking, Taijiquan and health preserving exercises. It's better to keep fit in the water, such as swimming and walking in the water. High intensity exercise should be carried out in the morning or evening when the temperature is relatively low. If you exercise at noon, you must limit the intensity and extend the rest time.
3. Stress response caused by hot weather.
If the rest is not good, irritable, temperature rise will cause heart rate, blood pressure fluctuations. The level of blood pressure can not be said to depend on one's own feelings. We suggest that you increase the frequency of blood pressure measurement to measure one's own blood pressure. Don't be careless!
4. Pay attention to adjust the amount of exercise.
Even if the elderly have stable blood pressure and good health, they should adjust their exercise time and intensity with the increase of external temperature. If necessary, in the hottest dog days, short-term stop the usual more intense exercise, for other mild exercise, or wait until the outside temperature drops slightly before gradually starting exercise.
5. No cold baths.
During exercise, the metabolism of the whole body is very strong, the heat production in the body is greatly increased, and the capillaries in the skin are also greatly expanded, which is conducive to the distribution of body heat. If you take a cold bath immediately after exercise, the skin will be stimulated by supercooling, causing the capillary to contract suddenly, and the sweat pores to close suddenly, which is easy to reduce the body's resistance and get sick.
6. The increase of exercise intensity and time should be gradual.
Don't overdo exercise, especially for those who don't take part in sports for a long time, gradually increase the intensity of exercise, and it's better to gradually increase the duration and intensity of exercise. It can be extended from 20 minutes to 30 minutes, replacing the 5-pound dumbbell with 8-pound dumbbell.