What should you pay attention to during summer fitness? Tips for self-prevention for bodybuilders

　　It is said that life lies in exercise. In any season, everyone must not forget the issue of exercise and fitness. exercise It’s always good. There are many things to pay attention to when it comes to exercise and fitness. Especially in summer, there are many taboos about exercise and fitness.

　　What should you pay attention to when doing fitness in summer?

　　1. Necessary warm-up.

　　Some people think that there is no need to waste time on warming up. In fact, warming up is a necessary process before starting exercise. Take 5 minutes to fully move your body, and it is best to feel a little sweaty.

　　2. Don’t act too hastily.

　　If you move vigorously you can overload your muscles and make them susceptible to injury. The simple rule is, lift it up in 2 seconds, put it down in 4 seconds, and maintain a rhythmic rise and fall. The slower you do it, the better the results you'll get. Don't think about losing weight. The purpose of fitness is to strengthen your body and get a better body. Don't be too hasty.

　　3. Drink water scientifically.

　　People are prone to sweating in summer, so it is easier for human body water to evaporate more. Drinking water is especially important for people participating in fitness. If you go out to exercise, it is best to bring your own water and drink small amounts of water continuously. Do not wait until you are thirsty before drinking water. Avoid binge drinking. Because binge drinking is very irritating to the stomach, and when drinking more than 1000 ml of water, it will cause water diuresis through the body's regulatory mechanism, which will lead to water loss.

　　4. Necessary cooling after exercise.

　　After exercising, the body also needs time to recover and calm down. heart rate Back to normal. You can slowly slow down your movements until your heartbeat returns to 120 beats per minute or less. When you feel that your heartbeat has slowed down and your breathing has gradually stabilized, the final cooling work has been completed.

　　How to deal with heat stroke during exercise

　　After exercising in a hot environment, if you have dizziness, headache, thirst, sweating, general fatigue, palpitations, lack of concentration, uncoordinated movements and other symptoms, and your body temperature is normal or slightly elevated, it proves that you have signs of heat stroke. If you have a flushed complexion, profuse sweating, rapid pulse, or a body temperature that rises above 38.5°C, it means you have a mild heat stroke.

　　At this time, you should quickly go to (or carry the person with heat stroke to) a cool and ventilated place, unbutton your clothes, belt, open your shirt, apply some cooling oil and wind oil essence on the forehead and temples, take Jieshu tablets or Huoxiang Zhengqi, apply a cool wet towel on the head and wipe the body with warm water. At the same time, you can add some light salt water or cold boiled water appropriately, but do not drink a lot of ice-cold water. Go quickly if necessary Hospital。

　　Choose sunscreen products based on the environment

　　Sun protection is indispensable during summer sports. Regarding its importance, Beijing Chaoyang Hospital Affiliated to Capital Medical University skin sexually transmitted diseases Dr. Su Rina said that the irradiated area will often develop large erythema and swelling within 2 to 7 hours after exposure. In severe cases, blisters and burning pain will occur. After a few days, the erythema subsided, scaling occurred, and the skin darkened.

　　In addition, long-term sun exposure will accelerate skin aging, which is manifested as rough skin, increased wrinkles and deepened pigmentation in light-exposed areas, reduced skin elasticity, dilation or proliferation of capillaries, and the formation of erythema. It may also lead to dysfunction of local skin and systemic immune systems.

　　“The choice of sunscreen depends on the location of the exercise. ”Su Rina further explained that if it is an outdoor activity on a cloudy day or under the shade of a tree, choose SPF15~25/PA+~PA++ ； If you are doing activities directly under the sun, choose SPF25~30+/PA++~PA+++ ； If you are in high UV environments such as snowy mountains, beaches, plateaus, etc., you should use SPF50+/PA++++ sunscreen products. It should be applied 15 minutes before going out, and it should be reapplied every 2 to 3 hours.

　　Fabrics such as parasols, sun hats and clothing can directly block sunlight. The higher the yarn density, the darker the color, or the sunscreen coating, the stronger the UV absorption capacity and the better the sunscreen effect. The brim of the sun hat should be at least 7.5 centimeters long to provide better sun protection. In terms of sun visors, make sure the mirror surface is wide enough to completely cover the sun visor. Eye and eyebrows.

　　Self-protection tips for bodybuilders:

　　1. Never touch your face, especially your eyes, with your hands during fitness.

　　2. You can prepare a small bottle of 75% alcohol. If you do not have time to take a shower after exercise, wipe your palms thoroughly with alcohol to achieve the purpose of disinfection. It should be noted that the amount of alcohol should be sufficient to moisten your hands.

　　3. Do not stand barefoot on the locker room floor.

　　4. If the recent period is cold or some kind of infection disease During the period of multiple attacks, you should avoid going to the gym to exercise. (Reference website: Fangxin Medical Garden Network)