The hot sun, how is the right way to fitness?
”Summer training three volts” follows the principle of gentleness + supplementation.
”Winter training three nine summer training three volts”, which is the main purpose of the exercise of the will of fitness methods. For patients who may have a history of cardiovascular disease, it is necessary to choose the appropriate time and way. The principle of summer fitness is to avoid strenuous exercise, try to choose relatively mild exercise, such as playing badminton, yoga, taijiquan, jogging, swimming, etc.. Summer exercise in the elderly should pay particular attention to the amount of less, sustained, and ensure rest to restore physical fitness; young people, although better physical conditions than the elderly, in the hot sun exercise should also avoid too long strong physical exercise. Examples of dehydration and heat stroke caused by playing soccer and basketball for too long are also common.
Actively replenish essential life substances.
You need to eat something before exercising, you need enough energy to avoid hypoglycemia and the ensuing nausea, dizziness, palpitations, blurred vision, and other symptoms. Also avoid full meals. Be sure you have enough time to digest, for example, dinner, which takes about 2-3 hours. Bananas are a workout person’s best friend; they are neither multi-fiber nor acidic, are very easy to digest, and are an immediate, natural source of energy replacement.
Care should be taken to constantly hydrate before, after and during exercise to avoid dehydration, blood concentration and hypercoagulation, which can lead to acute myocardial infarction if there is inherent narrowing of the coronary arteries. The human body is 70% water, and water is lost through perspiration, respiration and excretion. Exercising in hot, dry weather is especially prone to dehydration, and you need far more water than you think. take jogging for example, 10-15 minutes before exercise, 500ml of rehydration fluid; during exercise, 75-250ml; 10-20 minutes after exercise, 250-750ml. the feeling of thirst and the color of your urine are signals of your body’s water status.
Sports drinks are not just market hype, he can not only hydrate, but also replenish electrolytes and calories, so that your mind and body can persist for a long time of exercise.
At the same time, you should not neglect to replenish electrolytes to avoid malignant arrhythmias caused by low potassium and other reasons. Sweat contains only 9 mmol/L of potassium, and in general, sweating does not cause hypokalemia. However, heavy physical work in a hot environment can lead to loss of potassium due to sweating. Hydration without potassium can lead to dilutive hypokalemia.
Potassium ions are important for many physiological functions, including muscle and nerve activity. Hypokalemia can lead to depression, apathy, unresponsiveness, and in severe cases, disorientation, drowsiness, and even coma. The effect on muscles is manifested by weakness in the extremities, usually starting in the lower extremities and gradually involving the upper extremities, and can even affect the respiratory muscles. In the heart, hypokalemia may lead to arrhythmias because hypokalemia hyperpolarizes the resting potential of the myocardial cell membrane, making it easier for sodium channels to recover from the deactivated state and therefore allowing negative membrane potentials to accumulate in the atria, making it easier for action potentials to be generated. On the other hand, reduced extracellular potassium concentration also inhibits delayed rectifier potassium currents and delays ventricular repolarization, which may worsen the arrhythmia. Common hypokalemic arrhythmias include sinus tachycardia, atrial or ventricular precontraction in mild cases, and atrial or ventricular tachycardia and even ventricular fibrillation in severe cases.
In the patient mentioned earlier, a significantly prolonged QT interval can be seen on the admission ECG and U waves can be seen, suggesting a potassium loss of 500 mmol/L in the body, and laboratory tests show that the blood potassium is only 2.87 mmol/L, which may be an important cause of sudden death.
It is not advisable to eat cold drinks and shower immediately after exercise.
Many people have the habit of drinking a lot of frozen drinks after exercise in the summer, which is very refreshing, however, there are many harmful effects. Sweating and water loss during exercise, if you drink ice drinks, will produce an emergency brake-like stimulus to the heart.
After the exercise shower is another misconception, summer exercise leads to rapid heat production in the body, the skin capillaries are also a lot of expansion, in order to facilitate the body heat dissipation. If this is too cold stimulation, it will make the body surface has opened the pores suddenly closed, resulting in the body’s internal organs dysfunction, the brain thermoregulation malfunction, resulting in illness.
In addition, the summer sports sweat secretion more, such as not timely dressing, very easy to cause rheumatism or arthritis and other diseases.
Fitness in air-conditioned rooms to give themselves some air:.
High temperature days, the gym every day business is booming, the night is full of people. Blowing cold air, exercise, but not much sweat on the body, fitness seems to have become a leisurely enjoyment or show fashion identity label. Healthy exercise is best or more natural contact, long-term in the air conditioning for high-intensity exercise, after the exercise preheating body is forced to cool, it is easy to back pain, and even induced arthritis, indoor temperature should be controlled at 25 ℃ ~ 28 ℃ or so. There are some fitness guests, after intense exercise sweating, by the cold air conditioning blowing cold, and cold germs in the closed gym environment is very easy to infect.
The gym is the place that needs the most fresh air, especially during aerobic exercise, which consumes a lot of oxygen and expels a lot of carbon dioxide. The gym should be naturally ventilated to ensure air circulation. If the conditions are limited, there should also be good artificial ventilation equipment.
Cool sports list.
Yoga, Tai Chi.
Relatively light diet with yoga targeted exercises, will make our abdominal flab, waist flab become more tight, shapely. In the hot summer months many people become more irritable than ever because of the heat, through yoga breathing and meditation can relieve your anxiety.
For middle-aged and older people, yoga may be slightly difficult, so try traditional Chinese tai chi, which is also a calming exercise for the mind, more fluid than yoga, and can also increase the body’s ability to withstand the heat and adaptability.
Swimming, badminton, table tennis.
Swimming is undoubtedly a very attractive sport in summer. Water flow is a natural massage for the body, paddling and playing water are alternately tense and relaxed, swimming will make the muscles soft and elastic, often swimming can make the body proportionate, body lines smooth, the most suitable for weight loss and body shaping.
It is worth noting the time of swimming, six or seven o’clock in the morning, four to five o’clock in the afternoon, after seven or eight o’clock in the evening are good choices. Each swim ten minutes to half an hour, about two or three times a week can be. Summer morning water temperature is low, before entering the water to fully wipe your body with cold water, in order to make the body adapt to the stimulation of cold water, to prevent cramps and other accidents. But try not to swim after ten o’clock in the evening, otherwise it will cause insomnia due to over-excited nerves.
Badminton and table tennis are generally played indoors with air conditioning, but because the venue is larger, it can make people feel comfortable during the exercise.
Jogging and bicycling.
Jogging and bicycling is a summer exercise method promoted by many experts because it can enhance both respiratory function, increase lung capacity, improve the body’s ability to ventilate and ventilate, and also strengthen and thicken the heart muscle and exercise the heart. However, exercise experts say that if you exercise outdoors, you must pay attention to avoid the sun, the best time to exercise in the morning at five or six o’clock or after five or six o’clock in the afternoon, so as not to overheat the body discomfort.