Since July, the temperatures in southern China have reached a peak, with Zhejiang, Hunan and Chongqing all experiencing the most persistent high-temperature weather in the year. As of August 5, Hangzhou ranks third in the provincial capital cities with 34 days of high temperature days, and the longest consecutive high temperature days is second only to Changsha. In the hot climate conditions, how should parents who love sports respond and do good daily sports?
The reporter interviewed some sports academies and medical experts. It is generally recommended that physical exercise under high temperatures should be arranged in a timely manner, with caution, and with plenty of water.
â€œFor many people of general fitness, in the case of frequent occurrence of temperatures at 40Â°C, we must pay attention to formulating an exercise plan according to the actual situation.â€ An Ping, director of the National Fitness Office of the Sports Bureau of Zhejiang Province, said that, but for people with good exercise habits In other words, it is still necessary to advocate proper physical exercise in order to enhance the body's heat resistance and improve its ability to adapt to high temperatures.
However, in general, when exercising in a hot climate, pay special attention to the following three points:
I. Qiao arrange time. Due to the strongest UV rays and high ground temperatures from 10 am to 4 pm, physical exercise should be avoided as much as possible. It should be conducted in the early morning or early evening. As for the exercise site, you should choose outdoor cool and ventilated place. If you exercise at home, you should open the window to keep the air circulation, do not exercise in the air-conditioned room for a long time. At the same time, summer exercise time should not be too long, it is best to control in 1 to 2 hours, over time prone to physical exhaustion and symptoms of heat stroke.
Second, careful options. In hot weather, it is not suitable for more intense sports such as football, basketball and tennis. You can choose to swim, jog, dance, aerobics, walks, etc. This is especially important for the elderly. Older people can choose Tai Chi, swords, croquet and so on.
Third, drink plenty of water. Since high temperatures can cause a large amount of body fluids to evaporate, care should be taken to drink plenty of water before and after exercise. Half an hour before exercise, it is best to add 300 to 600 ml of water, and you can also follow the principle of replenishing water in small quantities for many times during exercise. After the exercise, you shouldn't shower immediately. It's better to spend more than half an hour and wait for your body to sweat and then take a shower. If leg cramps occur during exercise, it indicates that a large amount of sweat has taken away the body's electrolytes and can be supplemented by eating kiwifruit, drinking diluted salt water, and lemonade.
According to experts in sports, people with chronic diseases, as well as the elderly and children, must pay special attention when participating in sports activities at high temperatures. Be cautious when exercising, and it is advisable to exercise timely, moderate, and moderate exercise while being accompanied by someone. . It is better for the sick person to listen to the doctor's advice before selecting the sport.
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