With the coming of August, the weather is getting hotter and hotter. With the rise of temperature, many people are reluctant to go out for exercise. Instead, they prefer to stay in the air-conditioned room, blowing the air conditioner and playing with their mobile phones, which is very harmful to their health. Today's Xiaobian will introduce you to five sports suitable for summer. Let's take a look with this website.
What sports are suitable for summer?
1. Take a deep breath
Stand with your eyes closed, exhale all the gas in your lungs as much as you can, then inhale slowly to refill your abdomen, shoulders and chest, and finally breathe normally and open your eyes. It can last 3 times, 6 times and 9 times. It can expand the chest and abdomen, resist fatigue and awaken the vitality of the body.
2. Swimming
Swimming can lose weight, reduce cholesterol and enhance cardiovascular function. Summer is the best season for swimming. In hot weather, it is especially suitable for outdoor swimming. Because the outdoor air is good, the water is conducive to stimulate the skin and promote muscle vasoconstriction. At the same time, outdoor sunlight is conducive to promoting the body to absorb vitamin D, which is good for the health of the skin. But experts warn that swimming can consume a lot of physical energy. Middle-aged and elderly people with a history of heart disease, diabetes and lung diseases should listen to doctors' advice when swimming, so as to avoid accidents.
3. Tiptoe heel
Stand upright on the floor with your bare feet or socks closed, stand on tiptoe and support your body with your toes for as long as possible. Put down your heels, stand on tiptoe and repeat several times. In the process of finding a sense of balance, lengthen the calf muscles.
4. Brisk walking
Brisk walking is a kind of exercise with a speed between running and walking, which is especially suitable for middle-aged and elderly people. Vigorous walking has moderate amount of exercise, low technical requirements, no restrictions on equipment, and good exercise effect. It plays a good role in strengthening leg muscles and improving cardiopulmonary function.
5. Play badminton
Badminton is mostly played on indoor courts, which is not easy to be exposed to the sun. It is an ideal choice for summer sports. Badminton is a sport that can make people see clearly, have a quick hand and exercise their whole body. Playing badminton can not only strengthen the body and lose weight, but also promote metabolism and excrete toxins with sweat.
Benefits of summer sports
1. Summer sports can lose weight
Stick to exercise can lose weight. This effect is not limited to seasons. Stick to fitness in summer can lose weight! Among many weight loss methods, physical exercise is undoubtedly the most effective, because when the human body exercises and reaches a certain intensity, fat will be burned and converted into heat, which will be discharged from the body through sweat.
2. Summer exercise can detoxify
The human body secretes a large number of metabolites every day, and various toxins are also produced. Every adult has 2-5 million sweat pores. When the body temperature rises to a certain extent, these sweat pores will automatically open, and the toxin and dirt in the body and on the body surface will be discharged through sweat. This is why the human body will feel refreshed after sweating.
You need to watch out for these things in summer
Warm up before exercise
Some people think it's hot in summer and there's no need to warm up, but in fact, the high ambient temperature doesn't have much to do with whether you warm up or not. The main function of warm-up is to stretch muscles and move joints, which is one of the important measures to prevent injury. Especially for amateur sports lovers, if they don't warm up properly, they can directly start violent sports, especially antagonistic sports, such as foot ball, basketball, badminton, etc., which can easily lead to muscle strain, joint sprain, abdominal pain and other symptoms.
Avoid "hard hitting" with the sun
In summer, the sun has huge energy. Excessive exposure may cause various skin diseases. Outdoor sports in strong sunlight should be avoided as far as possible. In summer, generally, 10 a.m. to 4 p.m. is the hottest and most ultraviolet period of the day. The sun in the morning and evening will not be too strong, which is more suitable for outdoor sports. If you can't avoid this time period, you must do a good job of sunscreen before exercise. Wearing sunscreen clothes and applying sunscreen are naturally the best choices. Sunscreen containing titanium dioxide or zinc oxide is the best choice, or octyl salicylate can also be selected, and it should be reapplied every two hours. While sunscreen, we should also pay attention to heatstroke prevention. Too high temperature will lead to the relative weakening of people's gastrointestinal function, which is prone to discomfort symptoms such as head weight burnout and loss of appetite, and even heatstroke, which will affect health.
Don't wait until you are thirsty to drink water. "A little more" is the healthiest
In summer, the temperature is high and the physical consumption is large. A large number of sports will accelerate the loss of water in the human body, so we must supplement water in time. After high-intensity exercise, a lot of sweat will be produced, and the electrolyte in sweat is mainly sodium and chloride ions, as well as a small amount of potassium and calcium. The higher the exercise intensity, the worse the air fluidity of the exercise environment, and the more sweat will be lost. To supplement ordinary white water after exercise can not supplement the electrolyte lost by exercise, but will increase the amount of perspiration. In serious cases, it may also cause dehydration. The correct way to replenish water is: first, drink about 500 ml of boiled water 2 hours before exercise to give sufficient time to the water and salt metabolism of the kidney to adjust the body fluid balance and osmotic pressure to the best state. Rehydration before exercise can improve the body's thermal regulation ability and reduce the heart rate during exercise. Second, drink water every 15 minutes of exercise. If you exercise for more than 1 hour, drink light saline (11-15mg / 100ml) instead. Drink water even if you don't feel thirsty. Third, it is best to drink sports drinks containing minerals such as sodium, potassium, chlorine, magnesium, calcium and phosphorus after exercise, or add some sugar to boiled water in the ratio of 1:15. Adding sugar to the water is to maintain a certain blood glucose concentration and delay the occurrence of fatigue, so as to ensure the health of fitness workers.
Don't be greedy for the cool after exercise. Take a rest and then take a shower
After summer sports, they will sweat profusely, and some people will choose to eat cold drinks, blow air conditioning, take cold baths and other ways to reduce summer heat, but doing so is extremely harmful to their health. Because after exercise, the pores of the human body are in an expanded state. If the above methods are adopted to cool down quickly, the pores will shrink sharply. In this case, although the body surface temperature drops sharply, the heat in the body cannot be emitted, which is easy to cause fever, cold and so on. The correct method is to shower with warm water after the sweat on the body is dry, and the water temperature should be 1 ~ 2 ℃ higher than the body temperature.
Reduce going out for mountain climbing or outdoor swimming in summer
Summer is the season where insects and poisonous snakes are most likely to haunt. The weather is muggy, especially in the morning and evening of continuous high temperature, poisonous snakes are most likely to haunt. However, there may be mountain leeches and ticks in the southern mountainous areas, which will cause fever and nerve paralysis after being bitten, and it is difficult to diagnose. There are no protective measures for outdoor swimming, so it is difficult to save yourself in case of danger, and some outdoor water sources even contain toxic heavy metals and other harmful substances. Therefore, we should try to avoid swimming in the wild and choose formal swimming venues instead.
In summer, while strengthening exercise, we should also choose the appropriate time, use the correct method to achieve the purpose of exercise, avoid possible dangers and pay attention to protect our own safety.