This year’s sauna days seem to have come a week or two earlier than in previous years. This makes a lot of people who have a hitch in the matter of sports beat a retreat. And for those who shout “eat less regardless of the morning and afternoon, move more rest divided into sunny and rainy” sports enthusiasts, the heat does not seem to have much effect on them. The spirit of overcoming difficulties and insisting on exercise is commendable, but blindly insisting on it will do more harm than good. We can not change the external environment, only to change their own way of exercise, strengthen protective measures to maintain physical health. 1, running and walking, wearing hard shoes beware of fasciitis Summer dawned early, while the morning is still cool, many people like to jog or walk in the park. In this regard, walking or jogging, the choice of shoes is very important. If the shoe is too hard, it will trigger foot discomfort during exercise, and some exercisers’ foot discomfort is not relieved for a long time, followed by plantar fasciitis. During marching exercise, it is important to control the amount and time of exercise. If the joint reacts with swelling and pain after a longer distance of walking, rest and stop exercising for 2-3 days. If the symptoms are relieved on their own, then it means that the intensity of exercise should be reduced; if the symptoms are still not relieved, it is recommended to consult a specialist to prevent delaying the diagnosis and treatment of joint injuries. In the process of walking, the lower limbs keep reciprocating, joint loss is very obvious. If you blindly walk a riveting few thousand steps, the muscles of the lower limbs will be significantly fatigued, and the knee joint may also produce an inflammatory response or joint effusion. 2, prostatitis and excessive cycling are closely related to nearly a year, small orange car, small yellow car and various colors and types of shared bicycle flooded the streets, thus leading to the return of cycling as a way to travel. No wonder some middle-aged and older friends in their 40s and 50s say, “Now when we walk down the street, we feel like we’re back in that ‘bicycle kingdom’ era of the 80s.” With the popularization of health knowledge, more and more people recognize the dangers of sedentary, sitting in the unit all day, when the end of the day have chosen to ride home, as a way to exercise and cool off a ride, dozens of kilometers or even dozens of kilometers, do not matter. But many people ride so a trip down, either waist acid, arm acid, or “tail root” pain. This is actually the handlebars, seat height is not adjusted well and cycling posture is not right to cause trouble. If the cycling posture is too forward, most of the body weight will be pressed on the shoulders, in order to see the road, the neck will also involuntarily too up, the neck muscles will also be overloaded with the use. The external femoral muscles, biceps and gastrocnemius are the main muscles for pedaling action. If the seat is too high, the biceps femoris, gastrocnemius, tibialis anterior (posterior thigh), and anterior calf clusters are easily fatigued, while if the seat is too low, the gluteus maximus, rectus femoris, extensor digitorum brevis (mid-lateral thigh), and posterior pelvis are easily fatigued. When riding a bicycle, if you encounter a hard seat and the road is bumpy, the perineum will be in a state of compression and stimulation for a long time, affecting local blood circulation. In men, this can cause pain and discomfort in the prostate area. A study of risk factors for the development of prostatitis suggests that riding a bicycle or motorcycle is one of the risk factors for chronic prostatitis. In women, excessive riding can cause pressure on the blood vessels and nerves in the pubic area, and some women even experience hematuria or difficulty urinating. The probability of the above phenomenon is related to the duration and intensity of cycling. So, which posture is the correct one? To keep the body slightly leaning forward, both arms straight, abdominal tightening, using abdominal breathing method, both legs and the beam of the car parallel, knee and hip joints to maintain coordination, pay attention to grasp the rhythm of riding. 3, heat stroke during exercise should be handled in this way After exercise in a hot environment, if dizziness, headache, thirst, sweating, general fatigue, palpitations, inattention, uncoordinated movements and other symptoms, body temperature is normal or slightly elevated, proves that you already have signs of heat stroke. If you have flushing, profuse sweating, rapid pulse or a temperature of 38.5°C or higher, you have a mild heat stroke. At this time, you should rush to (or carry the heatstroke victim to) a cool and ventilated place, unbutton your clothes, belt, open your shirt, apply some cool oil, wind oil at the forehead and temples, take heat relief tablets or patchouli, put a cool wet towel on your head and wipe your body with warm water. At the same time, you can appropriately supplement some light salt water or cool white water, but do not quote a lot of cold water. If necessary, hurry to the hospital. 4, the choice of sunscreen products to be based on the environment Summer sports sunscreen is indispensable. For its importance, the irradiated parts often appear within 2 to 7 hours after exposure to the sun, a large area of redness, swelling, blistering in heavy cases, but also feel burning pain. After a few days the erythema fades, flaking occurs and the skin becomes darker. In addition, long-term sun exposure will accelerate the aging of the skin, manifested as light exposure parts of the skin roughness, wrinkles and pigmentation deepening, skin elasticity is reduced, capillary dilation or hyperplasia, erythema formation. It may also lead to abnormalities in the function of the local skin and the systemic immune system. The choice of sunscreen depends on the location of the campaign. If it is an outdoor activity under cloudy or shade, choose SPF15~25/PA+~PA++; if it is a direct activity under the sun, choose SPF25~30+/PA++~PA+++; if it is a high UV environment such as snowy mountain, beach, plateau, etc., use SPF50+/PA++++ sunscreen products. Application should be done 15 minutes before going out, and generally every 2~3 hours to be reapplied. Fabrics such as parasols, sun hats and clothing can be used to directly block the sun. The higher the density of woven yarn, the darker the color or with sunscreen coating, the stronger its UV absorption capacity and the better the sunscreen effect. Sun hat brim edge length is best in 7.5 cm or more, so as to have a better sun protection effect. Sun shades, to ensure that the mirror is wide enough to completely cover the eyes and eyebrows. 5, binge drinking after exercise, dizziness, palpitations find the door Summer exercise is a thing that is easy to call thirst. Exercise hydration should be divided into three sections before exercise, exercise and after exercise. About 15 minutes before exercise, first drink 100 to 300 ml of water, water temperature to 15 ℃ (touch and summer tap water temperature is about the same) is appropriate. Because hydration before exercise can improve the body’s thermal regulation ability and reduce the heart rate during exercise. Hydration two hours in advance can give the kidneys sufficient time to metabolize, adjust the fluid balance and osmotic pressure to the best state, and have enough time to make excess water excreted from the body. During exercise, you can slowly drink 100~150 ml of water every 15~20 minutes. If you continue to exercise for more than one hour, you should drink some light saline water, adding 0.11~0.15 grams of salt per liter of water, and control the water temperature at 15℃~22℃. This will replenish lost ions in time and prevent uncomfortable reactions such as hyponatremia. Even if you do not feel thirsty, it is best to drink a sip or two every 20 minutes of exercise to balance the loss of sweat in the body. Binge drinking after exercise is a habit of many people, but it is not advisable. If you drink too fast, it will dilute the blood, reducing its oxygen delivery capacity, easy to dizziness, palpitations, etc.. In this regard, a small number of times can be used to supplement 300 to 750 ml of water within one hour after exercise. 6, immediately after the exercise shower or to the heart and brain blood supply deficiency after physical exercise is hot, especially in summer. Immediately after exercise, blowing fans, air conditioning or showering will make capillaries suddenly shrink, sweat glands immediately shut down, causing colds, this truth may be understood even by children. Since you can’t take a cold shower or take cold water, can you take a hot shower or a warm shower? Yes, we have to wait a while, not immediately. If you take a hot shower immediately after exercise, hot water stimulation will increase the blood flow in the skin, which can easily lead to insufficient blood supply to the heart and brain, resulting in dizziness, general weakness, and even fainting. It is best to wait until the body state is stable (about half an hour or so) before taking a warm bath. In addition to insufficient blood supply to the heart and brain caused by exercise immediately after the shower, exercise immediately after rest will also cause this situation. Because the body is in a highly excited state during exercise, suddenly stop exercise in the limbs of a large amount of venous blood can not be timely return to the heart, residual in the limbs and cause insufficient blood supply to the heart, the brain will also be dizzy, nausea and even vomiting symptoms because of the lack of blood to the heart.