Tips for Healthy Sports

Tips for Healthy Sports

World Wide Web 2016-07-27 08:17=

[Global Network Comprehensive Report] Entering a hot summer day, the continuous high temperature has brought challenges to outdoor sports enthusiasts. In fact, after the temperature exceeds 30 ℃, outdoor sports are at risk of "heat stroke". So how can you exercise reasonably in the summer? Now let the French health magazine "TOPSANTE" guide you!

As we all know, exercise will quickly increase body temperature, especially when sportswear cannot effectively absorb sweat, it will make it more difficult to adjust body temperature, disorder body functions, and increase the risk of dehydration and heat stroke.

In order to prevent these dangers, we need to master some correct methods of summer exercise.

1. Summer and evening exercise

Golden rule one, choose the right time to exercise. The sun rays in the early morning and evening are not strong, suitable for exercise. Choose a cool and ventilated place when exercising.

2. Avoid exercise if the temperature exceeds 30℃

Fitness coach Julie Ferrez recommends avoiding exercise when the temperature exceeds 30°C. Because vigorous exercise in high temperature weather will cause 30% of the body's water to evaporate, thereby affecting the body's function.

When the temperature exceeds 30 ℃, you can choose moderate or low intensity water activities (water yoga, water gymnastics and swimming).

Choice of sports venues: air-conditioned gymnasium, indoor swimming pool and shaded place.
3. Don't wait until you are thirsty to drink water

Water is an indispensable loyal partner when people exercise. Under normal circumstances, you should drink 2 liters of water every day, and don't wait to be hydrated when you are thirsty. Julie Ferre said that when the symptoms of thirst appear, it means you have been short of water for 3 hours.

Suggestions: before exercise, during exercise and after exercise should be constantly hydrated.

4. Avoid high-intensity exercise

Doing high-intensity exercise at high temperatures is a dangerous behavior. Should wait until the weather is relatively cool to do some exercises that can enhance cardiopulmonary function, such as comprehensive fitness, aerobics, etc. Because only these exercises will not cause the body temperature to rise too fast (such as cycling, walking, yoga and Pilates).

5. Fitness beginners should exercise sparingly

For those office workers who enjoy exercising in the summer sun, exercise in moderation may be the best choice. In short, if you are one of the following situations, you should avoid exercising in the hot sun:

(1) Non-professional fitness people;

(2) The physical health is weak;

(3) Patients with chronic diseases (particular attention should be paid to patients with heart disease).


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