How to Fitness in Summer

Time:2013-06-15 02:50:53

1. Exercise time pays attention to the old saying: "A day's plan lies in the morning", then is the morning the best time for fitness? The answer is No. From a climatic point of view, the morning temperature is generally very low, not suitable for exercise. Moreover, some studies have shown that the human body's functions begin to rise after 14 p.m., and reach the best between 17 p.m. and 19 p.m., so exercise time is recommended at this time. In addition, the human platelet content in a day is also a certain change in the law. In the afternoon and evening, the platelet volume was about 20% lower than in the morning, and the blood viscosity was reduced by 6%. Therefore, morning exercises can easily cause blood circulation disorders, and even induce some cardiovascular accidents, which is particularly important for the elderly and some patients with cardiovascular and cerebrovascular diseases. We can start our summer fitness program by jogging for 5-10 minutes or walking for 15-20 minutes. Normally, the body adapts to a new fitness program for three weeks. After three weeks, we can try to improve the difficulty of fitness programs a little bit, such as prolonging exercise time or choosing more intense exercise methods. "1/10 Principle" is a common method used by many fitness experts to help sports enthusiasts improve their fitness program. Simply put, the increment of weekly exercise should not exceed 1/10, which includes distance, time, intensity and so on. For example, if your current fitness plan is to run 20 km a week, then you want to increase your exercise. According to the 1/10 principle, next week's goal is to increase 2 km, or 22 km. It should be noted that this value is not absolute, we must take into account the subjective feeling of fitness. 2. A little sweating just happens to most people that the more sweating in the process of exercise, the better the effect of exercise. In fact, we must take full account of the seasonal factors. Sweating has absolutely good fitness effect when the temperature is suitable. So it's just right to sweat a little. After exercising, you should dry your sweat and change into clean clothes in time to avoid catching cold. In addition, in the process of fitness, if the weather is colder, you should wait until the body is slightly feverish after exercise to reduce clothes, so that the body is in a more comfortable state. Although it is only slightly sweating, we can not ignore the important link of "replenishing water". Remember: exercise rehydration trilogy! About 250 ml of liquid (equivalent to half a bottle of ordinary mineral water) should be added 10-15 minutes before exercise. The principle of water supplement in exercise should be followed a few times, about 250 ml for every 10-25 minutes of exercise. After exercise, according to the difference of body weight before and after exercise, the lost water should be replenished, and about 500 ml of liquid (about 1 bottle of mineral water) should be added for every 1 kg of body weight lost. 3. Step by step, the most important thing is not to exercise for a long time. The functions of various organs of the body are at a lower level, and the muscles and ligaments are also relatively rigid. In such a "low tide" to start exercise, the main purpose of fitness is to wake up our body, restore the function of the human body, not too early to pursue the amount of exercise. For some people who do not exercise at ordinary times, the muscle strength is relatively weak, and it is easy to cause sprain of knee joint and ankle joint by increasing the intensity of exercise suddenly. In addition, the problem of exercise risk can not be ignored, especially in some middle-aged and elderly people, there may be some hidden cardiovascular risks. The sudden increase of exercise volume can easily induce some cardiovascular events. Therefore, the middle-aged and elderly people, especially some patients with chronic diseases, should consult doctors or fitness coaches before exercise to carry out summer health scientifically and moderately. Body. As the old saying goes, "A day's plan lies in the morning." So is morning the best time to exercise? The answer is No. From a climatic point of view, the morning temperature is generally very low, not suitable for exercise. Moreover, some studies have shown that the human body's functions begin to rise after 14 p.m., and reach the best between 17 p.m. and 19 p.m., so exercise time is recommended at this time. In addition, the human platelet content in a day is also a certain change in the law. In the afternoon and evening, the platelet volume was about 20% lower than in the morning, and the blood viscosity was reduced by 6%. Therefore, morning exercises can easily cause blood circulation disorders, and even induce some cardiovascular accidents, which is particularly important for the elderly and some patients with cardiovascular and cerebrovascular diseases. In recent days, the central and eastern part of the country has been caught in a severe haze and polluted weather, so early exercise is not a good choice. Under such weather conditions, impurities in the air are not easy to dissipate, and fog beads contain a lot of harmful substances, such as dust, pathogenic microorganisms. In such bad weather conditions, exercise, with the increase of exercise, people's breathing will deepen. Accelerate, easy to inhale a large number of harmful substances in the air, become a threat to our health "invisible killer". Therefore, summer fitness suggestions for everyone to choose in the evening.