7 healthy exercise tips to teach you a reasonable fitness in the hot summer
[Global Network Comprehensive Report] Entering the scorching summer, the continuous high temperature has presented challenges for outdoor sports enthusiasts. In fact, after the temperature exceeds 30°C, there is a risk of "heatstroke" in outdoor sports. So how can we exercise reasonably in summer? Now, let the French health magazine "TOPSANTE" give you pointers!
As we all know, exercise will cause body temperature to rise rapidly, especially when sportswear cannot effectively absorb sweat, it will cause body temperature regulation to become more difficult, body functions will become disordered, and the risk of dehydration and heatstroke will be aggravated.
In order to prevent these dangers, we need to master some correct methods of summer exercise.
1. Exercise sooner or later in the hot summer
Golden Rule One, choose the right time to exercise. The sun is not strong in the morning and evening, so it is suitable for exercise. When exercising, choose a cool and ventilated place as much as possible.
2. Avoid exercise when the temperature exceeds 30℃
Fitness coach Julie Ferrez recommends avoiding exercise when the temperature exceeds 30°C. Because intense exercise in hot weather will cause 30% of the body's water to evaporate, which affects the body's functions.
When the temperature exceeds 30°C, you can choose medium-intensity or low-intensity water activities (aquatic yoga, water gymnastics, and swimming).
Choice of sports venues: air-conditioned gymnasiums, indoor swimming pools and shaded places.
3. Don't wait until you are thirsty to drink water
Water is an indispensable loyal partner when people exercise. Under normal circumstances, you should drink 2 liters of water a day, and don't wait until you are thirsty. Julie Ferre said that when the symptoms of thirst appear, it means that you have been dehydrated for 3 hours.
4. Avoid high-intensity exercise
Doing high-intensity exercise at high temperatures is a very dangerous behavior. You should wait until the weather is relatively cool to do some exercises that can enhance your cardiopulmonary function, such as overall fitness, aerobics, etc. Because only these exercises will not cause the body temperature to rise too quickly (such as cycling, race walking, yoga and Pilates).
5. Fitness beginners should exercise restrainedly
For those in the office who enjoy working out in the summer sun, exercising sparingly may be the best choice. All in all, if you are in one of the following situations, you should avoid exercising under the scorching sun:
(1) Non-professional fitness persons;
(2) Weak physical health;
(3) Patients with chronic diseases (patients with heart disease should pay special attention).
6. Protecting the skin is very important
Julie Ferre also said that you should protect your skin when exercising under the scorching sun. Sunscreen, sun hat and sunglasses are essential. It is important to moisturize the face and neck, but don't forget to moisturize other parts of the body!
7. Choose the right sportswear
When exercising in summer, light-weight fabrics and bright-colored clothes that are easier to absorb sweat should be preferred. Never wear nylon or other materials that cannot effectively evaporate sweat. (Internship Compiler: Zhou Wenmin Reviewer: Zhao Yizhen)