Due to the high temperature and high humidity, the great summer heat has increased the difficulty for sports and fitness. Therefore, how to exercise is a difficult problem to solve. What kind of sports are suitable for great heat health?
The first is to promote tourism
The main purpose of the summer vacation season is summer vacation. According to this principle, the destination of major summer tourism should be seaside and mountainous areas. There are two reasons:
First of all, the temperature of the two is relatively low; the coastal climate is also called the oceanic climate. Inland days are hot in the sky, but the waterfront is breezy. The mountain climate is characterized by low temperatures but large temperature differences between day and night. In general, the temperature is inversely proportional to altitude. Every 1000 meters above sea level, the temperature drops by about 5°C to 6°C. Followed by pleasant seaside and mountainous environments: People living on the beach will feel that the wind direction will show regular changes overnight.
In particular, in summer, the refreshing sea breeze comes in and makes people feel refreshed and tired. Also, a wide, sandy beach provides a natural setting for people to sunbathe and bathe. The unique integrated function of the coastal climate can coordinate the functions of various organs and organs of the organism and has a preventive and control effect on many chronic diseases. Therefore, it is best to travel to the seashore for about 10 days for major summer vacation. This is very beneficial to physical and mental health.
There are also many benefits to travel to the mountains. In general, the height range of the mountain environment for human health is in the middle and low mountain areas, that is, the area where the altitude is about 500 to 2000 meters, which promotes human health. There are two aspects of the healing effect in the mountain climate and certain longevity factors in the mountain environment.
The famous mountain climatic health resorts in China include Laoshan Mountain, Huangshan Mountain, Moganshan Mountain, Jigong Mountain, Laoshan Mountain, etc. These areas are characterized by ups and downs, shady trees, mountains and flowers, and fresh air. Breathing this kind of air can calm the region. Emotions prevent asthma attacks and improve lung ventilation. The majestic nature of the mountains, the quiet and transparent skyline or the ever-changing sea of ​​clouds are all delightful. People can make full use of the natural conditions of the mountains for short-term recuperation, summer heat, mountain climbing, excursions and walks. Through these activities, the cardiovascular system can be exercised.
The second is best to swim
When it comes to physical activity in the summer heat, the best thing is swimming. Like the sun, hot air, or swimming is the most comfortable, not only exercise, but also summer heat. There are many benefits to swimming for people.
First, swimming can improve the function of a person's respiratory system. After swimming exercise, it can fully inhale oxygen, exhale carbon dioxide, so that the metabolism of the body tissue cells is strong, it has good effect on the prevention and treatment of chronic bronchitis and improve emphysema. Second, swimming can improve cardiovascular system function. Swimming can greatly enhance the function of the heart and reduce the deposition of metabolic waste on the vessel wall.
In addition, swimming can increase the excitability of the cerebral cortex. If you swim for a while after work, no matter who you are, you will feel refreshed, fatigue disappeared, and the whole body is brisk. Especially for the middle-aged and elderly people, they often participate in swimming and can better metabolize fat substances and prevent obesity from forming in the omentum and subcutaneous accumulation of obesity.
The above shows that swimming is indeed a lot of good, but it is not a sport that anyone can participate in. Before you go into the water, be sure to do a thorough physical examination. In addition, swimming should not be carried out within one hour of a meal. Before swimming, you must also make full preparations to avoid cramps and colds: When you are in the water, do not jump into the water. Use it in shallow water. Wash and wash face, wash upper limbs, chop chest and abdomen to make the body fully accommodating, then go to deep-water areas to swim; after swimming, if water doesn't come out in the ears, you can use side-lower ear jump method; after swimming, you must also use cleansing. Wash your body thoroughly with water and wash away the dirty water. In order to prevent eye diseases, it is best to drop some eye drops.
The third is playing fitness ball
Fitness ball, also known as Baoding iron ball. This exercise can reconcile qi and blood, Shujin bones, strong viscera, brain-enhancement, and small amount of exercise. It is not limited by the site and the climate, so it is suitable for exercises in big summer days. If we can constantly practice the exercise ball, it has good curative effect on hemiplegia sequelae, cervical spondylosis, frozen shoulder, coronary heart disease, finger dysfunction and other diseases. In addition, due to the frequent friction between the iron ball and the palm skin, the effect of static electricity and thermal effects can also be used to increase blood circulation and treat various parts of the body.
The fourth is fishing
Fishing is not only about getting fish, but also about educating people and gaining physical and mental integrity. In the past, many literary and celebrity scholars viewed “smoked fishing†as an elegant activity. According to legend, Jiang Ziya, who assisted Zhou Wenwang in the world, once fished on the shore of Surabaya.
Whenever you come to the reservoir or pond, in the luxuriant shade of trees, the breeze blows, you can read the luxuriant growth of all things in the air, hear the buzzing in the sun, see the "white float" jump in the green wave ... ... find This comfortable and quiet, natural and refreshing, driving disappointing emotions, this is how pleasant! And often experience this kind of fun, naturally conducive to health and longevity.
The reason why fishing is cultivated is because fishing uses the brain, hands, and eyes to cooperate with each other. At the time of fishing, eyes, brains, and gods focused on the movement of the buoys and were silent. They intended to reach out to the pubic fields. They have a positive effect on improving people's visual and mental responsiveness.
The fifth is to do air bath
For the above sports events, we are only giving examples. Of course, there are many other projects that are suitable for summer sports activities. There is not much to say here. As the saying goes: “Twenty-nine in winter practice, and three volts in summer.†This shows that summer exercise plays an important role in health. Experimental observations found that people who participated in summer exercise routines had better heart function, lung capacity, and digestive function than those who did not exercise, and the incidence rate was also low. However, in summer, the weather is hot and it consumes a large amount of human body. Therefore, it is necessary to pay attention to methods for participating in sports activities in summer, and it is also a great summer heat. Only a reasonable arrangement can receive good fitness results. First, eat more alkaline foods to prevent acid-base balance imbalance, alkaline foods are mainly fruits, fruits, watermelon, pineapple, apricot, peach plum, Hami melon are rich in potassium.
Second, it is best to exercise outdoors in the early morning or evening when the weather is cool. In the early morning, you should go to parks, lakes, courtyards and other places where the air is relatively fresh. The project includes radio exercises, Qigong, and Tai Chi.
Third, exercise should be moderate and do not over-fatigue. You can drink some salt water, it is best to take a hot bath, both to eliminate fatigue, but also make people feel particularly comfortable.
The "Seven Great Attentions" of the Great Heat Sky Movement
Since ancient times, China has had a tradition of adjusting health-keeping methods based on solar terms. Therefore, after the hot weather, health care through sports should pay special attention to complying with climate requirements. When you have a big summer sport, you must pay attention:
1. Wearing cotton clothing
Light-colored clothes can reduce the absorption of heat, and it is relatively cool to wear; dark-colored clothes absorb more heat and are hot to wear. The wadding and sweat absorption of cotton fabrics are superior to chemical fiber products. Therefore, it is best to wear light-colored cotton fabrics for big summer sportswear. The looser the style, the better the heat dissipation performance. The lighter the color, the less likely it is to absorb heat.
2. Morning exercises should not be too early
The skylights are relatively early in the sky, and many people who have habits of morning exercise are out in the light of the day. However, morning exercises should not be too early to avoid affecting normal sleep.
3. Avoid direct sunlight
Every day from 11 am to 4 pm, the Great Sunlight Day is the time when ultraviolet rays and infrared rays are strongest. Excessive UV rays can cause damage to the skin and eyes and can cause skin cancer. Prolonged exposure to infrared radiation can increase the temperature in the brain, cause inflammation in the meninges, and cause sunstroke. Therefore, it should be avoided to exercise outdoors when the sun is strongest, and it is better not to exercise lightly on the upper body.
4. Control exercise intensity
In the summer days, the human body consumes a lot of energy, and it is necessary to control the strength during exercise. Once you have symptoms of heat stroke, you should immediately sit in a cool, ventilated place, drink cold salt water, breathe fresh air, and apply cold compresses on your forehead or underarms. When you have symptoms such as dizziness, headache, nausea, and vomiting, you may take such medicines as Danshu and Shidihui. If you do not see improvement after treatment, you should go to the hospital immediately.
5. timely and adequate water
Big summer days sweat more exercise, salt loss large amount, easy to reduce the osmotic pressure of the cells, resulting in imbalance of sodium metabolism, cramps and so on. Therefore, it is very important for the hot summer days to add water in a timely manner. The replenishment method is preferably a small number of times, drinking 150 to 200 ml every 10 to 15 minutes during exercise. But don't drink sweet drinks to avoid increasing the stomach burden. After exercise, you should also add water in time, but do not drink too much at once, and drinking it will increase the burden on your heart.
6. Do not cool with cold drinks
Some people are used to eating cold drinks after exercise. In fact, eating cold drinks at high body temperatures can hurt the stomach. This is because a large amount of blood rushes to the muscles and body surface during exercise while the digestive system is in a state of relative anaemia. At this time, eating a large amount of cold drinks will not only reduce the temperature of the stomach, but also dilute the gastric juice and impair the physiology of the stomach. Can cause indigestion, vomiting, diarrhea, abdominal pain and other acute gastroenteritis, severe cases may also be suffering from chronic gastritis, stomach ulcers and other bane. After the exercise warm salt water is the best drink. 7. Do not shower immediately
When the body is fully exercised, it will sweat and the pores of the body will all open. If you suddenly use cold water, it will cause a cold, fever. And showering does not help the muscles relax, it will make the muscles more nervous. The correct method is to wait for the body's sweat to dry, and then shower with warm water, the water temperature should be higher than the body temperature of 1 ~ 2 °C.
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