Recently, the weather is really hot and humid, and I sweat when I move. The original fitness plan, no, it’s ruined again!
Don’t stop exercising in summer. How to do scientific sports in summer? Today, I will teach you a few tricks.
Summer sports tips
01
Choosing the right exercise time
From 10: 00 a.m. to 4: 00 p.m. is the time when the temperature is higher and the ultraviolet rays are stronger in a summer day. Therefore, it is best to avoid this period of time when choosing exercise time, and you can choose morning or evening.
02
Exercise intensity should be appropriate
Choose the exercise intensity that suits you, don’t be "too aggressive" or "too hasty", and carry out the exercise step by step.
It is suggested that in summer, it is best to exercise for no more than 60 minutes at a time; For those who are weak, 20 to 30 minutes each time is appropriate.
03
Remember to replenish water scientifically.
Remember to replenish water in time when exercising in summer. In addition to timely supplement of water and electrolyte, appropriate amount of sugar should be added, which can help to relieve exercise fatigue and prevent muscle spasm and heatstroke.
04
Reasonable cooling, don’t forget
You can choose different measures to cool down, such as wearing cooling clothes (breathable vests) and wearing cooling caps. Normal temperature water can also be used to spray the head and neck for effective cooling.
Sports suitable for summer
walking
Walking briskly is a simple and effective exercise. It belongs to moderate intensity exercise, which can improve cardiopulmonary function, increase fat consumption and help to lose weight. Walking briskly can also improve brain function, improve psychology and relieve stress.
Night running
Fun run is the best choice for office workers. After the temperature drops at night, fun run can not only exercise and lose weight, but also relieve the pressure of the day’s work. It is suggested that you make an appointment with your partner, fun run.
Static tension
Stretching is not only a training method, but also a rehabilitation treatment method, which is suitable for relaxation treatment. Stretching helps to maintain normal muscle function and improve muscle flexibility; Prevention of sports injuries; Relax body and mind, relieve fatigue.
Matters needing attention in summer sports
one
Choose light and comfortable sports shoes to prevent sprains;
2
Relax and stretch before and after exercise to avoid muscle cramps;
three
Water should be replenished in time after exercise, and air conditioning should not be blown directly to prevent colds.
Have you learned these summer sports tricks? Let’s exercise scientifically together and gain health!
Comprehensive: released by Shanghai, Shanghai Municipal Sports Bureau
Source: National Healthy Lifestyle Action