The most effective summer exercise to lose weight
Swim to stay in good shape
Your body can be fully stretched in the water. But this season into the water or to pay attention to insulation, unless you are very lucky to live in Hainan Sanya, it is best to choose a constant temperature indoor swimming pool, swimming skills are not familiar with the kind of shallow water area also try to choose. So, if you live near such a pool, do not hesitate to jump in it.
Slow walking to lose legs and belly fat
Slow walking is one of the best aerobic exercises recommended by the World Health Organization and is suitable for people of all ages. You can change your car ride to work to walking this spring, or at least walk part of the way, five to eight kilometers a day is appropriate. The choice of the road has to be careful, pay attention to safety, potholes easy to sprain do not choose, the car crowded exhaust gas into harm do not choose. You can choose some flat, less traffic roads or alleys. Don’t forget to enjoy the scenery along the way when walking and reminisce about your life.
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Fancy jump rope, burn fat
Many people like to jump rope, experts also often recommend that: try jumping rope! Each jump rope time control in between half an hour to two hours, too little to start the effect of fitness, more than two hours of excessive training will also make the body extremely fatigue. Both feet jump, single-leg jump, double jump, multiple jump —– play a variety of ways, fun, both to make people happy, but also reduce weight, burn fat, but also make your body more proportional charming why not do it?
Summer outdoor sports precautions
1. Sun protection.
Summer coastline crossing or hiking, it is important to pay attention to sun protection. Skin exposed to the hot sun for a long time, will cause 1-2 degrees of burns, and can occur heat stroke phenomenon; UV rays can also be through the skin, bones, radiation to the meninges, retina, so that the brain and eye damage. High temperature weather should try to avoid walking the coastline and ridges on the fire belt. Be sure to wear a sun hat, sunglasses, long-sleeved tops, and sunscreen, towels and heat protection when participating in general activities.
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2. hydration.
Summer outdoor sports sweat a lot, must be timely replenishment of water, but if you drink water in the wrong way, it can lead to adverse consequences. Should drink a small amount of water several times, do not take the feeling of thirst as the basis for replenishment of water, to allow a balanced replenishment of water.
3. Prevent heat stroke.
When you participate in outdoor sports in summer, more heat is accumulated in your body than is emitted, and if you do not take precautions, heat stroke can easily occur. To help the body temperature emitted, when walking in the sun, you can soak the hat with water; when walking in places where the sun does not shine, remove the hat; when resting, try to put the backpack down and unbutton the collar of the blouse some; the best place to rest is a place where the sun does not shine and ventilation. The march should pay attention to the rhythm, a walk should not exceed an hour, the high temperature of about 30 minutes to rest once, depending on the specific situation rest 5 to 15 minutes, so as to avoid rapid pulse, high body temperature and a lot of sweating triggered by heat stroke. In addition, you must pay attention to replenish water, salt and electrolytes along the way, and bring all the supplies to prevent heatstroke.
4. Prevent heat stroke.
Exercise in the summer in the heat, in order to facilitate the body’s heat dissipation, the skin capillaries expand a lot. At this time, if you encounter excessive cold stimulation, the pores of the body surface has been opened suddenly closed, resulting in the body’s internal organs dysfunction, brain thermoregulation malfunction, resulting in illness, usually “heat stroke”, that is, the summer cold, and sometimes even lead to more serious diseases.
The most important thing is that you must pay attention to reasonable exercise in your daily life, and pay attention to scientific hydration, avoid exercising in high temperatures, so as not to cause brain thermoregulation malfunction, resulting in disease, usually you need to pay attention to more rest, effective self-care, so as not to affect their health.
