Three Principles for Summer Fitness
As the hot summer arrives, many people stop exercising due to the weather. This is incorrect. Summer fitness should follow these three principles:
People with Chronic Diseases Should Not Stop Exercising
For individuals with illnesses, moderate exercise in the summer will not trigger diseases but can achieve fitness goals. Therefore, exercise is absolutely essential for patients, especially for those with chronic conditions like hypertension and diabetes, who must persevere.
■ Hypertension: Focus on light, low-intensity exercises, such as a 5 to 20 minute fitness jog (for those with normal heart function), or a combination of jogging and walking: jog for 1 minute, walk for 2 minutes; or jog for 2 minutes, walk for 4 minutes. Those with good physical endurance can extend this jog-walk combination to 20 minutes. Other options include walking, calisthenics, and Tai Chi.
■ Diabetes: Fitness walking, for 15 to 30 minutes at a slow pace. A slow pace is 70 to 80 steps per minute, a medium pace is 90 to 100 steps per minute, and a fast pace is 110 to 120 steps per minute. The walking speed should be determined by individual physical capacity.
Healthy People Should Exercise Lightly
■ Office Workers: The goal is not to sweat profusely, but to gently alleviate sub-health. Walk home from work, keeping the time under one hour. Jump rope continuously for over ten minutes. Climb stairs at least once a day.
■ Women Wanting to Lose Weight: At home, hula hoop for over 20 minutes daily. Stick to 20 sit-ups every night. Men can also do 5 to 10 push-ups daily.
■ Children: Exercise in a planned way to build physical strength. Do two sets of radio exercises in the morning. Swim to improve cardiopulmonary function, for 10 to 30 minutes at a time, about two or three times a week. For safety, it's best to choose an indoor swimming pool. In the evening, play badminton with parents.
■ Elderly: Exercise moderately and monitor your heart rate. Be active for half an hour in the morning by doing Tai Chi, walking, or jogging, generally for 2 to 3 kilometers. At home, perform light, regular stretching exercises (for arms, neck, waist, and legs).
Summer Exercise Safety
When exercising in the summer, especially when swimming, be mindful of preventing cramps. As the water temperature is lower in the morning, be sure to warm up thoroughly before swimming, or splash your body with cold water to prevent accidents like cramps.
Similarly, during ball sports, pay attention to preventing sprains. It's best to warm up the joints in your hands and feet before playing to avoid sprains or muscle strains. Also, avoid eating breakfast before playing, and don't exercise on an empty stomach; a glass of milk is ideal. For evening games, wait at least an hour after a meal, or have your meal after the game.
Sun Protection and Hydration are Essential for Exercise Gear
Sun Protection: Summer has the most intense sunlight of the year. Therefore, first and foremost, avoid direct sunlight. Try to exercise indoors, such as playing table tennis, indoor badminton, or swimming. If exercising outdoors, the best times are early morning or dusk. Additionally, places by rivers, lakes, or in parks and courtyards with fresh air are good exercise environments.
Hydration: You sweat a lot in the summer, leading to significant salt loss and sodium metabolism imbalance, which can easily cause muscle cramps. Therefore, drink 450 to 600 ml of water 10 to 15 minutes before exercising. During exercise, drink 150 to 240 ml every 10 to 15 minutes, even if you're not thirsty, but avoid overly sweet drinks. Rehydrate promptly after exercise, but don't drink it all at once; instead, "drink small amounts frequently."
Clothing: Cotton is the best fabric for summer exercise. The looser the style, the better the heat dissipation. The lighter the color, the less heat it absorbs.