Summer is here again, and men are more active than ever. During the fitness time of the year, the amount of exercise in summer is the largest. You can see people exercising in various sports venues such as swimming pools, running tracks, boxing gyms, mountaineering training grounds, etc. However, fitness in summer is different from fitness at other times, and you need to pay attention to some sports and fitness precautions.

Precautions for summer fitness
Note 1: Do not drink water immediately. In summer, after strenuous exercise, my mouth is dry and I especially want to drink some water. In fact, it doesn't work. If you drink water immediately after exercising, drinking too much at one time will cause stomach bloating and affect cardiopulmonary function. Excessive water seeps into the cells and is fixed in hard bones, causing a sudden increase in blood pressure and causing headaches and other problems. The correct way to drink water should be to take a little rest after exercising, and then use the method of “drinking less frequently” and add some light salt water, which is more conducive to regulating the metabolic balance of sodium and preventing the occurrence of muscle cramps. , Add some light salt water, which is more conducive to regulating the metabolic balance of sodium and preventing the occurrence of muscle cramps.
Note 2: You cannot rest immediately. After strenuous exercise, people often feel very tired, especially in hot summer, there is an urge to lie down and rest directly, and doing so is because the blood of the whole body is concentrated in the muscles of the limbs during the exercise. If you rest immediately at this time, a large amount of venous blood in the limbs will be in the veins, which will cause ischemia of the heart, and the human brain will also suffer from nausea, dizziness, and even shock due to insufficient blood supply. , so the normal approach should be to take one step at a time when you want to stop exercising. If it is long-distance running, you can change it to jogging first, take a few more steps, rub your legs, and take a few deep breaths, which is more conducive to promoting blood circulation, promoting physical health and eliminating fatigue.

Note 3: You cannot take a bath right away. After exercising, taking a shower or blowing cold air should be comfortable. After exercise, if you do these actions immediately, the body temperature will drop rapidly, but through the reflex of the nervous system, the exercise will cause the vasoconstriction of the respiratory tract and reduce the local disease resistance. Moreover, if you take a bath immediately, the correlation between the temperature of the limbs and the temperature of the water will be too large, and the problem of calf cramps will occur. Therefore, after exercising, do not take a bath, do not swim immediately, do not immediately blow dry, wipe off the sweat first, and wait until the sweating stops before taking a bath or swimming.
Note 4: Can't eat right away. This should be said to be a very unwise choice. When exercising, people's remarks are mostly in the muscles of the limbs and the respiratory system. At this time, there is less blood in the digestive function, so the digestive function is also very poor. Eat immediately. Some parents like to let their children eat immediately after exercising, but they find that their children have no appetite. In fact, this is the truth. Therefore, you can make appropriate adjustments after exercise, and wait until the digestive function returns to normal before eating, which can better promote the absorption of nutrients.

Note 5: In fact, summer sports need to avoid hot weather. For example, if you have the habit of exercising and fitness, you should also try to choose indoor exercise methods, such as swimming, or going to the gym to exercise. If you must participate in outdoor sports, avoid strenuous exercise in high temperature conditions, and try to do some appropriate exercise in the morning and evening when the temperature is low.
Note 6: Avoid exercising in high temperature. In summer, the amount of exercise should be less and the time should be short, so that the body can slowly adapt to the hot weather. Especially from noon to two o'clock in the afternoon, try to avoid outdoor sports when the sun is strong, because the ultraviolet rays are particularly strong during this time, which will burn the skin and even stimulate the retina and meninges.

Note 7: Choose practical sweat-absorbing clothing. When exercising in summer, the temperature and humidity are very high. Be sure to wear sweat-absorbent cotton shirts instead of tight sports clothes. If the moisture cannot be discharged, it will cause a lot of pressure on the heart. And you can't use your body to dry your clothes, it's better to prepare a set of dry clothes, especially the top, and change the wet clothes immediately after exercise, otherwise it will easily lead to diseases such as rheumatism or arthritis.
Note 8: When the weather is too hot, reduce exercise in time. Affected by the hot summer sun, many sports are not suitable. Climbing stairs can replace mountaineering, and walking in the morning and evening can replace running. The best exercise in summer is swimming, which also has a cooling effect while exercising. If you must do long-distance exercise, you must pay attention to help the body temperature to dissipate. When walking in the sun, soak the sun hat in water; when walking in a place without sunlight, take off the hat; when resting, try to put down the backpack and unbutton the collar of the shirt; the best place to rest is out of the sun and ventilated place. And be sure to take breaks.

Note 9: Pay attention to add water in advance. The temperature is very high in summer, and a lot of exercise will cause the body to lose water quickly. Therefore, it is recommended to drink 800 ml of water half an hour before exercise. If the outdoor exercise time exceeds 30 minutes, be sure to bring a bottle of water, preferably with salt.
Note 10: The cooling should not be too hasty. Do not take a cold shower or turn on the air conditioner immediately after exercising. Due to the increased metabolism of various tissues and organs in the body after exercise, the capillaries in the skin dilate a lot. At this time, if you take a cold shower or blow an electric fan immediately, the capillaries will shrink immediately and the sweat glands will be closed, making it even more unbearable, disrupting the normal functions of the internal organs and making it easy to catch a cold.
Note 11: Do not drink too much water. If you drink a lot of water after exercise, it will increase the burden on the blood circulatory system, digestive system, especially the heart, and become more fatigued. The result of drinking a lot of water will only be more sweating and further salt loss, causing cramps. It is recommended to use a small amount of drinking method, only drink a few sips of water at a time. In addition, don’t eat too many cold drinks after exercise, otherwise the body will lose balance due to sudden internal and external heat, causing stomach discomfort