What s the best way to exercise in the summer?

Despite the encouragement of the old saying "summer practice", there are still very few people who insist on exercising in summer, and swimming is an exception. Summer is the season for hobby swimmers and swimmers, and even those who can't swim are willing to take a dip in the pool.

It's not just that water has 16 times the ability to dissipate heat than air, which is equivalent to saying that if the heat in your body takes 16 minutes to dissipate in the air, it only takes 1 minute in the water. That said, swimming is also a great way to beat the heat.

The advantage of swimming is that with the change of modern people's working methods, there are more people sitting in the office, and they have to face the computer for a long time, which makes the cervical spine and lumbar spine more problems, and many orthopedic experts believe that swimming is the best exercise to prevent and treat cervical and lumbar spine diseases.

Because when swimming, due to the buoyancy of the water, the spine of the body can change from the original upright state to a horizontal state, which greatly reduces the burden on the spine, thereby effectively reducing the pressure in the cervical and lumbar intervertebral discs.

Moreover, the water flow plays a certain "massage" role on the spine, muscles and **, which is why many athletes with bone injuries or lumbar muscle strains choose hydrotherapy.

Summer coincides with the influenza A (H1N1) epidemic, and swimming can improve the body's immunity and thus avoid influenza infection. However, Zhao Jisheng, an associate professor at Beijing Normal University's School of Physical Education, pointed out that only moderate-intensity swimming will improve the body's immunity.

Moderate intensity means that the center rate of exercise is about 70% of the maximum heart rate, or depending on your body reaction the next day after swimming, if you are tired, lack of energy, and poor appetite, it is a manifestation of excessive exercise, which will reduce the body's immunity.

In the scorching summer, the scorching sun and the high temperature of sweating when you move, do you have a lot of trouble for many outdoor fitness enthusiasts? If you are forced to exercise in hot weather, it is easy to cause the risk of "heat stroke", but you can't bear not to go out to exercise, what can you do? Don't worry, as long as you master the following 7 correct ways to exercise in the summer, outdoor fitness in the summer is no problem.

1. Choose the right time to exercise

Don't run out when you are interested, it is very important to choose the right time for exercise, the sun is not strong in the morning and evening in summer, it is more suitable for exercise, but you must choose a cool and ventilated place, especially in the morning when exercising.

2. Avoid exercising when it is hot

When the temperature exceeds 30, try to avoid exercise, because strenuous exercise will cause 30% of the water in the body to be lost quickly through evaporation, and the body function will decline quickly. When the temperature exceeds 30, you can choose to exercise in a shady place such as an air-conditioned gym and an indoor swimming pool.

3. Replenish water at any time

In summer, the body loses water very quickly, so you should always pay attention to hydration, especially when exercising, and never wait until you are thirsty to drink water. By the time you realize you're thirsty, there's a good chance you've been out of water for 3 hours. So remember to drink water at all times, but don't drink too much water at once, you can do it in small amounts in multiple times.

4. Avoid high-intensity exercise

Doing high-intensity exercise in the heat is dangerous, try cycling, yoga, race walking, etc., as these exercises do not raise your body temperature too quickly.

5. Beginners should not be in a hurry

Exercise should be a continuous, step-by-step activity, and should be controlled by beginners or people who don't usually have fitness habits, especially office workers. Exercise under the scorching sun should be avoided if it is one of the following:

1) Non-gym professionals.

2) Poor physical health.

3) Patients with chronic diseases (especially heart disease).

6. Skin care and sun protection

Skin care and sunscreen are not women's patents, especially when exercising under the scorching sun, because the ultraviolet rays in the sun are very harmful to the human body. Sunscreen, sun hats, sunglasses, etc. are all must-have items, and protecting them is not only beauty, but also health.

7. Choose the right sportswear

Choosing the right clothing for sports will bring a more comfortable experience, and it is more important to pay attention to the choice of materials for sportswear during summer sports. Choose fabrics that are lightweight and sweat-wicking, rather than nylon or other fabrics that are non-sweat-absorbent and breathable.

Exercise and persistence are important! But how to persist is also a technical job. Especially in the hot summer, but in fact, we can also easily do sports in the summer. Here are 5 exercises to guide you to start light exercise, so that you can do exercise even in the hot summer.

The first exercise: yoga

Yoga is perfect for doing this hot summer day and helps us to relax and unwind. Because yoga is a static stretching exercise, we will not feel fatigue at all when we perform the Yoga Cave Qingsonga exercise, but will feel relaxed and happy, and we can also improve constipation, improve the flexibility of the body, and help us adjust our body and mind through yoga exercises**.

The second exercise: swimming

Swimming is more suitable for the hot summer months, which can help our bodies to completely relax, feel cool and relieve the pleasure of the heat. If you want to eliminate the heat brought by the high temperature of summer, if you don't want to participate in excessive exercise in the high temperature, let your exercise experience is too poor, you must do more swimming, you will definitely not sweat or heat because of swimming, it is a good exercise to escape the heat.

The third sport: ice skating

Pick up ice skating in the heat of summer to avoid heat stroke or tanning in the great outdoors! Ice skating is standard aerobic exercise, which means that fat is burned after exercise, not water or sugar; A person weighing 60 kg will consume about 150 kcal if he or she skates continuously for half an hour without feeling tired, which is equivalent to the calories of two briocheche. Skating and skating are an excellent way to exercise the strength of your lower limbs.

Ice skating is a sport for all ages, and it involves muscle activity throughout the body. Regardless of age and gender, people who skate have many health benefits.

The fourth sport: hiking

Summer sports, not tired, slightly sweating, hiking is a good aerobic exercise, brisk walking on the flat ground will not cause too much pressure on the knee joint, everyone can according to their age, physique, the severity of the disease, groping for their own way of exercise. Hiking can burn more than 200 calories per hour, which is not only good for **, but also exercises people's willpower. Protect yourself from the sun when hiking, wear shoes with soft soles that are suitable for hiking, plan your route and start hiking.

The fifth sport: indoor climbing

Indoor rock climbing is easy to learn, requires core strength, and is easy to find good shape. Don't think it's hard to climb, you will know the fun when you try it The first time I tried Na Zheng, I didn't have great expectations, but when the coach came to guide us and gave us different tasks of different difficulty, I was immediately motivated. From only daring to climb a few steps at the earliest, to now reaching the top without barriers.

In addition, rock climbing is also especially suitable for children's physical exercise, which can enhance children's self-confidence.

When exercising in summer, you should decide according to your own situation, and try to avoid high-intensity exercise such as sweating, otherwise it may cause dehydration and heat stroke.

In the hot summer weather, in order to avoid heat stroke and other health problems, you should choose a suitable exercise for the summer. Here are a few exercises that are good for summer workouts:

Swimming: Swimming is the best option for summer exercise. Swimming not only exercises the muscles of the whole body, but also cools down well, which can be described as killing two birds with one stone. If the weather is hotter, you can choose to swim in the indoor pool.

Cycling: Cycling not only exercises the muscles of the whole body, but also allows you to enjoy the outdoor scenery. When riding, remember to bring the necessary sunscreen, drink hydration, etc.

Jogging: Morning or evening temperatures are relatively cool, so you can choose to jog during these times. Jogging can effectively enhance cardiopulmonary function and improve the body's metabolic rate.

Fitness exercise: In summer, some high-intensity and short-term fitness exercises indoors, such as yoga and Pilates, can not only exercise the body, but also avoid problems such as physical exertion and dehydration caused by excessive sweating and high temperature.

It should be noted that when choosing sports, the choice should be based on the individual's physical fitness, and adjusted according to the weather conditions and personal physical feelings. When exercising, pay attention to measures such as sun protection and drinking water to avoid health problems such as heat stroke and dehydration.

Taekwondo, Wing Chun, basketball, badminton and other aerobic exercises.