Exercise for a summer ｜ In addition to not drinking ice water, it is important to exercise in summer and these precautions are also important.

Cctv news(Reporter/Kan Chunyu Video/Peng Jun and Yue) Exercise is a dynamic melody every summer. When you exercise in a humid and sultry environment, you will feel that your weight loss will get twice the result with half the effort. However, is it really better to lose weight by exercising in summer? Is it scientific to deliberately let the body sweat more when exercising? Gao Binghong, Dean of School of Physical Education and Training, Shanghai Institute of Physical Education, teaches you how to make Sports Summer scientific.

Is it scientific not to turn on the air conditioner when exercising in summer to make your body sweat more?

Gao Binghong: We talk about "practicing three or nine in winter and three days in summer". In fact, it is very important to get the body moving in dog days, because it can accelerate blood circulation and excrete a lot of metabolic waste in our body through sweat, which is also one of the purposes of exercise.

However, if the temperature has reached more than 37 degrees and the humidity has exceeded 70%, you will sweat before moving. For ordinary people, this weather condition is not suitable for going out to exercise, so try to exercise indoors. If you exercise indoors, the temperature of the air conditioner should not be too low, and 20-25 degrees is a more suitable temperature for exercise. At the same time, we should also pay attention to ventilation.

Losing weight by sweating a lot is not worth the loss, but it can’t be achieved. People always have to eat and drink water, and once they drink water, their weight will go up again. If you sweat too much and don’t replenish water, dehydration will also cause danger. Scientific weight loss should reduce fat, increase muscle and improve the efficiency of body metabolism.

What should we pay attention to when doing sports in summer?

Gao Binghong: Too long exercise in summer may lead to a large amount of perspiration. If we don’t replenish water and electrolyte in time, it may lead to muscle spasm and even syncope.

After exercise, you can weigh yourself. For example, before exercise, it is 70kg, and after exercise, it may drop to 68kg. If you lose 2% of your body weight, you will feel very thirsty. If you lose more than 4% of your body weight, your muscle endurance level will drop, your cardiopulmonary function will decrease, and even metabolic disorders will occur.

Therefore, in the process of exercise, hydration is the first, and salt and electrolyte can be supplemented if conditions permit. It is very important to pay attention to sugar supplementation during long-term exercise.

It should be especially reminded that it is not appropriate to drink a lot of ice drinks during exercise, which will cause great stimulation to our gastrointestinal tract.

In addition, high-intensity exercise in summer produces more lactic acid, which will stimulate the nervous system, increase the respiratory rate immediately, and make us feel a little stiff. For example, some people vomit after running 800 meters. Why do they vomit? It is because running 800 meters will produce a lot of lactic acid to stimulate the nervous system, which will lead to a violent reaction in our stomach.

So before exercise, we can eat more alkaline foods, such as bananas and other fruits and vegetables, which we call alkaline storage, so that when the body produces lactic acid, the alkaline components we store can neutralize the acid and slow down the accumulation of lactic acid.