The most suitable kinds of sports in summer days
Swim:
Swimming can not only exercise but also prevent summer heat. Swimming can improve respiratory function; improve cardiovascular function. However, the swimming pool is a public occasion and it will inevitably come into contact with various bacteria. Red-eye disease, otitis media, skin disorders, etc. are likely to threaten you when you are happy playing in the water. In addition, the body loses more than 20 times more heat in the water than in the air, which causes the amount of heat produced in the water to be much lower than the amount of heat that is dissipated in the water. People in the water for too long, the body temperature regulation function will be destroyed, there will be human artery contraction, vein expansion, so that the blood stagnates in the subcutaneous veins, causing skin bruising, black lips, and even paralysis. Therefore, swimming should not exceed two hours. At the same time, we must follow the following principles:
1, first of all to choose clean water quality, followed by swimming staff density should not be too large, swimming is best to wear goggles to prevent eye infections . After going ashore, rinse the conjunctival sac with saline or antibiotic eye drops. Do not rub your eyes with dirty hands when the eyes are uncomfortable. When the eyes are red, itchy, and there are secretions, go to the hospital promptly.
2, swim swimming should be cleaned in time to prevent bacteria from entering the gastrointestinal tract.
3, swim swimming, bacteria is very likely to remain on the skin, together with the chlorine commonly used swimming pool disinfection, easy to stimulate the skin, so swim swimming is best to take a bath with nourishing ingredients take a bath.
4, hair is soaked, it is easy to harbor germs, and chlorine in the pool of water will directly damage the dry hair, resulting in yellow hair, dry, so be sure to carefully wash after swimming, it is best to use hair conditioner to strengthen protection . Some people do not use shampoo after swimming, just use hot water to flush or simply dry their hair with a towel. This leaves bacteria. If the scalp is damaged, the wound is easily contaminated.
5, if you choose the outdoor swimming pool, it is best to go after four in the afternoon, so as not to sun damage the skin too strong. It is recommended to use SPF (sun protection index) 30 or more waterproof sunscreen to protect the skin. To ensure the effect, apply every half hour to 1 hour.
6. Have a good physical examination before swimming. When the external auditory canal has dirt, it should be removed, otherwise it will easily cause pain and inflammation after soaking . People with otitis media have puncture holes in the tympanic membrane. Dirty water enters the middle ear and can make otitis media worse. Therefore, patients with otitis media must swim with the doctor's consent. When swimming, using a cotton wool with cotton jelly oil to tightly seal the external auditory canal, can play a protective role. After swimming, the water in the external ear canal should be drained. When draining, the head leans toward the side of the accumulated water and taps the head with the palm of the same side to discharge the water. If the ear is itchy, use 75% alcohol to wipe the outer ear canal and disable hand-dug. If you feel pain in your ear, you should go to the hospital for treatment. After the nose is drowning, you should press the side of the nostril and gently pull out the water. Do not pinch the two nostrils at the same time and force them to the rear nostril to spit out from the mouth. Diving should pay attention to posture and method, do not make the ear directly by the water slap, so as to avoid tympanic membrane trauma .
7. When swimming, no matter what kind of stroke, it will allow the rotator cuff to be in an excessive state of exercise, especially in freestyle, butterfly, and backstroke. If these three strokes are often taken and swimming is often performed with high intensity to allow the rotator cuff to be in an overworked state, swimming shoulders tend to appear. The swimming shoulder, scientifically known as "shoulder joint complication," is a shoulder injury caused by overuse of the shoulder. In acute injury, the rotator cuff is painful and most of the shoulder abductance is lost. In chronic injury, the rotator cuff is painful, uncomfortable to swell, and painful when the shoulder is abducted, but it can also be abducted. Therefore, you should do lacing before swimming, warm up, loose the joints and ligaments before launching. In summer, the overall warm-up time is not less than 10 minutes.
Walk:
To walk on the right foot, you should raise your head and take a big stride. Arms must be swinging back and forth alternately with the rhythm of walking. The route should be straight. Many people in life do not swing their arms when walking on foot, and thus do not achieve the sporty effect at all. When walking, you should wear high-top trainers that are suitable for size, light weight, comfort, cushioning and shock absorption. The exercise route should be low traffic, ventilation, and good air. The farther away from the car, the better. In addition, you can walk on uneven roads, because the changing force points, the feet will not be pain, bones, muscles are constantly relaxing, the body will not fatigue.
Ball sports:
1. Because football sports run more, the range of technical movements and the amount of sweating are all relatively large, therefore, it is necessary to properly replenish moisture during exercise intervals. The correct replenishment method is a small number of times, and the water can be supplemented every 5 minutes, not exceeding 100 ml each time. Do not drink water when you feel thirsty. After exercise, you can drink a small amount of sports drinks or light salt water. It is advisable to gradually replenish with multiple drinks. Do not drink plenty of water at a time.
2. When playing badminton, the two sides should always observe the opponent's swing posture and badminton in high-speed flight. The eyes closely follow the high-speed flying objects. The eye ciliary muscle will continue to contract and relax, greatly promoting the organization of the eyeball. Blood circulation improves the function of the ciliary muscle. Long-term exercise can improve the visual acuity and the eye's reaction ability. For ordinary badminton fans, especially middle-aged and over-used people, if they can consistently play badminton, the visual sensitivity will be significantly improved. At the same time, the exercise for the whole body muscles and joints is very good, helps to maintain the heart and lungs, lose weight.
Summer Sports Notice
Whichever sport you choose, you should pay attention to the following points. First of all, each exercise time should not be too long, not more than 30 minutes is appropriate, if you need a longer period of exercise, should take a short break every 20 minutes, and add appropriate amount of salt water, so as to avoid heat stroke. Second, do not exercise in strong sunlight. Ultraviolet rays in the summer sun are particularly strong, and human skin is exposed to radiation for a long time, and burns of 1 to 2 degrees can occur. Should choose the morning and evening sunless hours, or in the shade. In addition, do not drink plenty of water immediately after exercise, especially cold drinks. Summer sweats more, if you drink a lot of water immediately after exercise, it will increase the burden on the blood circulation system, digestive system, especially the heart. At the same time, a lot of drinking water will increase sweating, and salt will be lost further, causing symptoms such as cramps and cramps. While a large number of cold drinks not only reduces the temperature of the stomach, but also dilute the gastric juice, but it can cause indigestion, but it can cause acute gastritis.
When sweating occurs for a long time, the body's moisture and salt content decrease, and it is necessary to add refreshing cool heatstroke drinks such as dilute salt water or mung bean soup and honeysuckle water. To ensure adequate sleep, the brain and body systems are relaxed and rested. If for some reason you do not sleep well, it is best not to exercise the next day, or to reduce the amount of exercise. Older people, people with chronic diseases, especially those with cardiovascular diseases, do not exercise outdoors during high temperatures. Take sunstroke-preventing cooling medicines, such as water drops, benevolence, and wind-oil. If you have a fever, don't panic and immediately send the patient to a cool, well-ventilated place with proper water supplements. In severe cases, seek medical advice.
Sports diet tips
Eating 1 hour before starting exercise can avoid digestive disorders due to physical activity. Also, avoid eating hard-to-digest foods such as juicy vegetables, fried foods, etc. Each sport has different special dietary needs. For less than one hour of physical activity, 150 to 300 ml of water need to be consumed every 15 minutes. If you can balance your daily meals or meals, supplementing food during exercise is useless. The exercise lasts for one to three hours. It is best to supply the muscles with sugar in time to avoid hypoglycemia. Therefore, sweet drinks, fruit juices, scented teas, and foods that can quickly absorb sugar can be selected such as sandwich cookies, dried fruit, and cereal nutrition bars. For more than three hours of exercise, water must be prepared in advance, at least half an hour per hour, and prepared to provide sugar-sweetened snacks: small butter cookies, almond cakes, sweet dairy products, fresh fruit, etc. The meal before exercise should be easy to digest, such as a ham or cheese sandwich without butter, or a salad of less oiled tuna sauce.
After exercise, there will be a drop in blood glucose in the body, and the body will respond accordingly. For example, dizziness, muscle aches, bad spirits, and other vascular diseases will be induced when severe, and the decline in blood glucose during exercise is more pronounced. Therefore, it is necessary to supplement some carbohydrates after training. Among the many alternative foods, honey is the best, mainly because it can quickly help the body recover to standard blood glucose levels within two hours of training. In addition, you should eat more basic foods, such as fruits, vegetables, soy products, etc., in order to maintain the body's basic balance of pH, maintain human health, as soon as possible to eliminate the fatigue caused by exercise.
Â
Wenzhou Xinyu Imp & Exp Co.,Ltd , https://www.somgar.com