"Winter practice three nine summer practice three" swimming ring, double chin, elephant legs ... exposed your indulgence.
More than half of the past 2018 has passed. In the era of fitness becoming the boom of the day, how much has your exercise accumulated?
With the arrival of the 10th National Fitness Day, we are offering a summer sports guide for everyone, I hope everyone can move on the "National Fitness Day"!
Summer sports attention guide
1, avoid high temperature movement
Keep a short period of time and low exercise in the summer, let the body slowly adapt to the hot weather. In particular, try to avoid outdoor sports during the strong midday sun to two o'clock in the afternoon, because the ultraviolet rays are particularly strong during this time, which can burn the skin and even stimulate the retina and meninges.
2, exercise time period selection
Morning is the peak of a heart attack, because the blood coagulation is relatively high, it is more likely to increase the risk of thrombosis. Twilight is the ideal time for everyone to exercise daily. The temperature gradually decreases and the damp heat gradually fades. At this time, the heartbeat and blood pressure of the human body tend to balance, and the hearing and vision are also very sensitive. At this time, the body's ability to stress is the highest peak of the day, and the ability to resolve thrombus in the body is also at an optimal level.
3, heatstroke prevention measures
For outdoor sports, it is best to wear sports sunglasses, sun hats, sunscreen to prevent UV rays, and bring cool oil, musk qi water to prevent heat stroke. If you have the conditions, it is best to wear a heart rate monitor.
4, sports project selection
The purpose of sweating is achieved by slow-heating and relatively insignificant items. You can carry out low-intensity exercises such as walking, running, gymnastics, and boxing. Each exercise must reach the degree of sweating to improve the heat dissipation function of the body. When the temperature is higher than 29 degrees Celsius and the humidity is higher than 75%, the amount of exercise should be reduced to prevent heat stroke.
5, the intake of food nutrition should be reasonable
Eat staple food or fruit one hour before exercise. This is to prevent the intake of calories from being too low, resulting in poor physical strength.
6, add water in advance
In summer, the temperature is high, and a lot of exercise will cause the water loss in the body to be faster. Therefore, it is recommended to drink 800 ml of water half an hour before exercise. If the outdoor exercise time is more than 30 minutes, be sure to bring bottle of water, preferably to be able to add salt.
7, control the exercise time
It is best to exercise for 30 minutes a day. If you have more weight loss appeals, you can extend your exercise time to about 40 minutes.
8, heat stroke
If you have symptoms such as heat stroke during exercise, you should immediately sit down in a cool, ventilated place, drink some cold salt water, breathe fresh air, and apply cold on the forehead or underarms. When you have symptoms such as dizziness, headache, nausea, vomiting, you can take 10 drops of water and other drugs. If it still does not improve after treatment, you should go to the hospital immediately.
9, choose breathable sweat-absorbent clothing
If you wear tight-fitting sportswear in summer, it will cause sweat to be removed, and the humidity will accumulate, which will cause great pressure on the heart, which will not be good for your health. Therefore, it is necessary to choose a breathable, sweat-absorbent sportswear.
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The National Fitness Day,Yuan bamboo fiber, accompany you to "train" a summer!