Great Heat Season: What are the best exercises for fitness?
During the Great Heat season, high temperatures and humidity make sports and fitness more challenging. Therefore, how to exercise becomes a difficult problem to solve. So, what exercises are suitable for health preservation during the Great Heat?
First, it is recommended to travel
The main purpose of traveling during the Great Heat season is to escape the summer heat. Based on this principle, the best destinations for travel during this time are the seashore and the mountains. There are two reasons for this:
First, the temperatures in these two areas are relatively lower. Seaside climate, also known as marine climate, means that while inland areas are scorching under the hot sun, the seaside is breezy and cool. The characteristic of mountain climate is lower temperatures, but a large temperature difference between day and night. Generally speaking, the temperature is inversely proportional to altitude. For every 1000 meters of altitude, the temperature drops by about 5°C to 6°C. Secondly, the environments of the seashore and mountains are pleasant: people living by the sea will notice that the wind direction changes regularly throughout the day.
Especially on hot summer days, the cool sea breeze blowing on the face makes people feel refreshed and eliminates fatigue. Moreover, the wide, soft sand provides a natural place for people to sunbathe and swim. The unique combined effects of the seaside climate can coordinate the functions of various tissues and organs in the body and have a certain preventive and therapeutic effect on many chronic diseases. Therefore, it is best to travel to the seaside for about 10 days during the Great Heat, which is very beneficial for physical and mental health.
Traveling to the mountains also has many benefits. Generally speaking, the altitude range that is more beneficial to human health in a mountainous environment is the middle and low mountains, that is, areas with an altitude of about 500 to 2000 meters. Its promotion effect on human health is mainly reflected in two aspects: the therapeutic effect of the mountain climate and some longevity factors in the mountain environment.
Our country's famous mountain climate health resorts include Lushan, Huangshan, Mogan Mountain, Jigong Mountain, Emei Mountain, etc. In these areas, peaks and ravines undulate, the trees provide lush shade, and wildflowers are in full bloom, making the air exceptionally fresh. Breathing such air can calm the mood, prevent asthma attacks, and also improve the lung's ventilation function. The magnificent natural scenery of the mountains, the serene and transparent horizon, or the endlessly changing sea of clouds are all refreshing to the heart. People can make full use of the natural conditions of the mountains for short-term recuperation, escaping the heat, mountain climbing, sightseeing, and walking. Through these activities, the function of the cardiovascular system can be exercised.
Second, swimming is the best
When participating in physical exercise during the Great Heat season, the best activity is swimming. Under the scorching sun and hot wind, swimming is the most comfortable, as it not only exercises the body but also relieves summer heat. Swimming has many benefits for people.
First, swimming can improve the function of the human respiratory system. After swimming exercise, one can fully inhale oxygen and exhale carbon dioxide, making the metabolism of tissue cells in the body vigorous, which has a good effect on preventing chronic bronchitis and improving emphysema. Secondly, swimming can improve the function of the cardiovascular system. Swimming can greatly enhance the function of the heart and reduce the deposition of metabolic waste on the blood vessel walls.
In addition, swimming can increase the excitability of the cerebral cortex. After work, if one swims in the water for a moment, regardless of who they are, they will feel refreshed, fatigue will disappear, and their whole body will feel light. Especially for middle-aged and elderly people, regular swimming can allow fat-like substances to be metabolized better, avoiding the accumulation of fat in the greater omentum and subcutaneous tissues to form obesity.
The above shows that swimming indeed has many benefits, but it is not an activity that everyone can participate in. Before getting into the water, be sure to have a thorough physical examination. In addition, swimming should not be performed within one hour after a meal; you must also fully warm up before swimming to avoid cramps and colds. When entering the water, do not jump in suddenly. You should first wash your face, wash your upper limbs, and rub your chest and abdomen in the shallow water to allow your body to fully adapt before swimming in deeper water. After swimming, if water is trapped in your ears, you can use the method of tilting your head and jumping with a low ear. After swimming, you must also rinse your body thoroughly with clean water to wash away unclean water. To prevent eye diseases, it is best to use some eye drops.
Third, play with fitness balls
Fitness balls, also known as Baoding iron balls. This exercise can harmonize qi and blood, relax muscles and strengthen bones, strengthen internal organs, and improve brain intelligence. Moreover, the amount of exercise is small, and it is not restricted by venue or climate, so it is suitable for practice during the Great Heat. If you can persist in practicing fitness balls regularly, it has a good therapeutic effect on sequelae of hemiplegia, cervical spondylosis, periarthritis of the shoulder, coronary heart disease, finger dysfunction, and other diseases. In addition, due to the frequent friction between the iron balls and the palm skin, it also promotes blood circulation and treats diseases in various parts of the body through the generation of static electricity and thermal effects.
Fourth, go fishing
Fishing is not only about catching fish, but more about cultivating one's temperament and benefiting the body and mind. In the past, many literati and famous people regarded "fishing on the misty waves" as an elegant activity. Legend has it that Jiang Ziya, who assisted King Wen of Zhou in conquering the world, once fished by the Wei River.
During the Great Heat, whenever you come to the reservoir or pond, under the lush shade of trees, with a cool breeze, you can observe the thriving vitality of all things, listen to the cicadas chirping in the setting sun, and watch the "white floats" jumping in the green waves... Finding this comfort and tranquility, you will naturally feel a coolness in your heart, dispelling irritability and impatience. How pleasant this is! And frequently experiencing this kind of joyful feeling is naturally beneficial to health and longevity.
The reason fishing nourishes the mind and temperament is that fishing is a combination of using the brain, hands, and eyes, with quietness, intention, and movement helping each other. While fishing, the eyes, brain, and spirit are focused on the movement of the float. It is silent on the surface but active in reality. This plays a positive role in improving a person's visual acuity and the brain's responsive ability.
Fifth, take an air bath
The above-mentioned sports are just examples. Of course, there are many other sports suitable for summer exercise, which we will not elaborate on here. As the saying goes: "Train in the cold for three nine days, and train in the heat for three fu days." This shows that summer exercise plays an important role in health. Experimental observations have found that people who often exercise in the summer have better heart function, vital capacity, and digestive function than those who do not persist in exercising, and their incidence of illness is also lower. However, the hot summer weather consumes a lot of the body's energy, so participating in physical activities in summer must pay attention to methods. This is especially true for the Great Heat season; only by arranging it reasonably can good fitness results be achieved.
First, eat more alkaline foods to prevent acid-base imbalance. Alkaline foods are mainly fruits, and fruits like watermelon, pineapple, apricot, peach, plum, and Hami melon are rich in potassium salts.
Second, it is best to do outdoor exercise in the morning or evening when the weather is cooler. In the morning, you should go to places with fresher air such as parks, lakesides, or courtyards to do activities like radio calisthenics, qigong, or tai chi.
Third, the amount of exercise should be moderate, and avoid overexertion. You can drink some salt water, and it is best to take a hot bath, which can not only relieve fatigue but also make people feel particularly comfortable.
Seven Important Notes for Exercise during the Great Heat
Our country has a tradition of adjusting health preservation methods according to the solar terms since ancient times. Therefore, after the weather gets hot, health care through exercise must pay special attention to adapting to the climate. When exercising during the Great Heat, be sure to pay attention to the following:
1. Wear cotton clothing
Light-colored clothes can reduce heat absorption and feel cooler; dark-colored clothes absorb more heat and feel stuffier. Cotton fabrics are better than synthetic fibers in terms of heat dissipation and sweat absorption. Therefore, the best clothing for exercise during the Great Heat is light-colored cotton. The looser the style, the better the heat dissipation, and the lighter the color, the less heat it absorbs.
2. Morning exercise should not be too early
During the Great Heat, the sky gets bright early. Many people with the habit of morning exercise go out as soon as it gets light. However, morning exercise should not be too early to avoid affecting normal sleep.
3. Avoid direct sunlight
During the Great Heat, from 11 a.m. to 4 p.m. every day is when ultraviolet and infrared rays are the strongest. Excessive ultraviolet rays can cause damage to the skin and eyes and can lead to skin cancer. Prolonged exposure to infrared rays can raise the temperature inside the skull, causing inflammation of the meninges and leading to sunstroke. Therefore, you should try to avoid outdoor exercise when the sun is strongest, and never exercise with your upper body bare.
4. Control exercise intensity
During the Great Heat, the body's energy consumption is very high, so it is even more important to control the intensity of exercise. If symptoms of heatstroke occur, you should immediately sit in a cool, ventilated place, drink some cool salt water, breathe fresh air, and apply a cold compress to areas like the forehead or armpits. If you have symptoms such as dizziness, headache, nausea, or vomiting, you can take heatstroke-relieving medicines like Ren Dan or Shi Di Shui. If there is no improvement after treatment, you should go to the hospital immediately.
5. Replenish water in a timely and appropriate amount
During the Great Heat, exercise causes a lot of sweating and a large loss of salt, which can easily lower the osmotic pressure of cells, lead to sodium metabolism disorders, and cause cramps. Therefore, replenishing water in a timely manner during exercise in the Great Heat is very important. The best way to replenish water is to drink small amounts frequently, 150 to 200 ml every 10 to 15 minutes during exercise. But do not drink overly sweet drinks to avoid increasing the burden on the stomach. After exercise, you should also replenish water in a timely manner, but do not drink too much at once, as excessive drinking will increase the burden on the heart.
6. Don't use cold drinks to cool down
Some people have the habit of eating cold drinks after exercise. In fact, eating cold drinks when the body temperature is very high can harm the stomach and intestines. This is because during exercise, a large amount of blood rushes to the muscles and body surface, while the digestive system is in a relatively anemic state. At this time, eating a large amount of cold drinks will not only lower the stomach's temperature but also dilute gastric juice, damaging the stomach's physiological function. In mild cases, it can cause acute gastroenteritis such as indigestion, vomiting, diarrhea, and abdominal pain. In severe cases, it may lay the groundwork for future chronic gastritis, gastric ulcers, etc. Warm dilute salt water is the best drink after exercise.
7. Don't take a cold shower immediately
After strenuous exercise, the body will be covered in sweat, and all pores will be open. If you suddenly pour cold water on your body at this time, it can cause colds and fever. Moreover, a cold shower does not help muscles relax; on the contrary, it makes muscles more tense. The correct method is to wait until all the sweat has dried on your body, then take a warm shower. The water temperature should be 1-2°C higher than body temperature.