Xiaoshu has passed, and the temperature is rising steadily, with some areas breaking through 40 degrees Celsius and entering the "barbecue" mode. The "Fitness Vision · Service Station" column has launched a special summer plan, focusing on sports activities suitable for summer such as swimming, hiking, cycling, etc., to help everyone gain health and happiness in the scorching summer. How to reduce the impact of high temperature? What should I pay attention to when exercising in summer? Avoid high temperatures and choose cool periods. Try to exercise in the morning or evening and avoid periods of strong sunlight during noon and afternoon. Pay attention to humidity. When humidity is high, the perceived temperature is higher, which can easily lead to heatstroke. Special populations such as patients with cardiovascular or respiratory diseases, or those with poor physical fitness, should consult a doctor before developing an exercise plan. Children and elderly people need to avoid high temperature exercise and it is best to choose a well ventilated place for activities. Adjust intensity and change exercise mode. When people are in a high-temperature environment, their heart rate is faster. Therefore, it is advisable to reduce exercise time and speed appropriately, and choose low impact activities such as yoga and swimming. For example, in swimming, the thermal conductivity of water is over 20 times that of air, which can quickly dissipate body heat; Diving, the temperature at 5 meters underwater is 3-5 degrees Celsius lower than the water surface; Climbing, for every 1000 meters increase in altitude, the temperature drops by about 6 degrees Celsius; Riding on a tree lined road, when the wind speed continues to exceed 20 kilometers per hour, it can form a self cooling airflow. When a high temperature warning is issued, you can choose to exercise at the gym, swimming pool, home training, indoor sports such as playing ball, rock climbing, fitness, yoga, or exercise under the shade of trees or in the mountains to reduce sun exposure. Wear breathable clothing and take appropriate sun protection measures. You can choose light colored, loose fitting, quick drying sportswear or other breathable clothing to help dissipate heat. Take good sun protection measures, such as wearing breathable sun hats, applying waterproof sunscreen, and if necessary, wearing sports sunglasses. Prevent heatstroke and seek medical attention if necessary. If symptoms such as dizziness, nausea, muscle spasms, excessive or no sweating, and blurred consciousness occur, exercise should be stopped immediately, moved to a cool place, and cooled with a damp towel. If necessary, seek medical attention. Exercise recovery, avoid taking cold showers. Do not stop suddenly after exercise, you can walk slowly for 5 to 10 minutes to avoid sudden stillness and discomfort. Master some cooling techniques, rinse the wrists, neck, and feet with cold water, but avoid direct ice compresses or taking cold showers, which can easily cause vasoconstriction. Summer sports should always remember to 'listen to the body's signals'. Safety is more important than persistence. Choosing to rest or engage in indoor activities at the right time is essential for maintaining good health. How to pair food and drink? Exercising in hot weather should not only be done within one's means, but also pay attention to a scientific diet. Moisturizing should be done in small amounts and multiple times, preferably warm and not cool. In summer, when exercising and sweating heavily, the principle of "small amounts and multiple times" should be followed for hydration. The amount of water consumed each time should be controlled at around 200 milliliters, with a small mouth and slow throat. This can not only relieve thirst, but also allow the body to absorb and utilize it calmly, avoiding the burden on the kidneys from drinking a large amount of water at once. In addition, it is advisable to keep the water temperature at room temperature or warm, and avoid drinking ice water to stimulate the intestines and stomach. Properly supplementing electrolytes and sweating excessively can lead to the loss of sodium and potassium elements in the body, which may cause muscle spasms, fatigue, and even electrolyte imbalances. At the same time as drinking water, it is necessary to supplement some electrolytes appropriately. You can choose regular sports drinks on the market that contain scientifically proportioned electrolytes such as sodium and potassium, as well as appropriate amounts of sugar. Pay attention to the ingredient list when choosing and avoid high sugar products. You can also make your own safe low sugar electrolyte water: add a small amount of salt, sugar, lemon slices or orange slices to warm water to supplement sodium, potassium and vitamin C. It can also be supplemented with high potassium foods such as bananas, oranges, tomatoes and green leafy vegetables. Energy supply, preferably slow-release carbohydrates. When the exercise duration exceeds 60 minutes or the intensity is high, it is necessary to replenish energy in a timely manner. Carbohydrates are the basic choice for energy. When choosing carbohydrates, avoid refined sugars and high sweet pastries, as they can bring temporary sweetness but can easily cause drastic fluctuations in blood sugar levels. The first choice is low glycemic index carbohydrates such as whole wheat bread and miscellaneous grains Congee. These foods can be digested and absorbed slowly, which can not only continue to deliver energy to muscles and brain, stabilize exercise endurance, but also effectively avoid hypoglycemic symptoms such as dizziness and fatigue caused by sudden drop of blood sugar after exercise. Supplementing protein should also avoid greasiness. If you want to relieve fatigue and maintain muscle mass after exercise, it is recommended to consume sufficient high-quality protein. In summer, you can choose high-quality protein such as chicken breast, boiled shrimp, and boiled tofu to avoid feeling greasy; In addition, it is recommended to make homemade light salad with chicken breast, shrimp, nuts, and vegetables. Yogurt can be used instead of salad dressing to increase protein and reduce fat, or fruits such as apples and pears can be added to enhance taste and satiety. At the same time, dietary fiber, vitamins, minerals, etc. can be supplemented for a more balanced nutrition. Three taboos for summer exercise diet: avoid high-fat and high sugar foods: fried foods, cream cakes, high sugar drinks, etc. Not only do they explode in calories, but they also require the body to expend a lot of energy to metabolize and digest, offsetting the health benefits of exercise and adding burden to the cardiovascular and metabolic systems. Avoid strong tea and coffee: The caffeine in tea and coffee has a diuretic effect, which can accelerate the elimination of water from the body. Drinking it after exercise that urgently requires hydration can exacerbate dehydration in the body. Avoid fasting or overeating: Exercise completely on an empty stomach can easily cause hypoglycemia and physical weakness; At the end of exercise, a large amount of blood is still concentrated in the muscles, and gastrointestinal function is relatively weak. Immediately overeating and drinking, especially consuming difficult to digest foods, can easily cause bloating, abdominal pain, and even vomiting. It is best to have a moderate diet one hour before and after exercise to avoid gastrointestinal discomfort. (New Society)