Exercise at home in summer is more about science to listen to what experts say

Affected by the COVID-19 pneumonia epidemic, this summer, many people have reduced their outdoor fitness time and replaced it with exercise at home. However, even if you are exercising at home, you also need to pay attention to scientific fitness to ensure your health.

Not long ago, Li Lin, who was over 60 years old, felt unwell when he was exercising at home. He said: "At that time, I was running on a treadmill at home. I felt chest tightness and flustered not long after I practiced. Fortunately, my wife was at home at the time, and hurriedly turned on the air conditioner and helped me to sit on the sofa to rest. There were no major problems. "Later, Li Lin recalled that it was because he did not open the windows or air conditioner when he was running that day, and the rest of the previous day was not very good, so he developed mild symptoms of heatstroke during exercise.

Some people may have doubts, if you are not outdoors, can you suffer from heat stroke at home? The answer is yes. Heat stroke refers to a group of clinical syndromes caused by physical activity in high temperature or hot environment for a long time, which causes the body's thermoregulation dysfunction, and is characterized by high fever, dry skin and central nervous system symptoms. Usually after heat stroke, people will feel thirsty, loss of appetite, headache, dizziness, sweating, fatigue, weakness, nausea, vomiting and other symptoms, and even lead to collapse or short-term fainting in severe cases. Relevant medical research shows that if the heat stroke is not treated in time, the mortality rate is as high as 80%.

It can be seen that heat stroke does not necessarily only occur outdoors, as long as it is in a high temperature and hot environment, there is a risk of heat stroke. So, what issues need to be paid attention to when participating in home fitness in summer?

In this regard, Yu Xiaoyan, a researcher at the Ningxia Sports Science and Technology Center, said that even if you are exercising at home, you must do a good job of heatstroke prevention and cooling. She said: "If you want to avoid heat stroke, you should not exercise in a high-temperature environment. People who do indoor activities should pay attention. Once the temperature rises above 32 degrees Celsius and the humidity exceeds 60%, they must pay attention. For indoor fitness activities, you need to turn on the air conditioner to lower the indoor temperature. When using the air conditioner, in order to ensure the indoor air condition and do a good job in epidemic prevention and control, it is best to ventilate every two hours.”

At the same time, it should be noted that when exercising, you should wear loose clothes with good air permeability, and the materials are cotton, linen, and silk fabrics. After exercising, change clothes soaked in sweat in time. After exercising, do not take a bath immediately, lest the body be stimulated by hot water, causing the blood vessels in the muscles and skin to dilate, further increasing the blood flow to the muscles and skin, and causing insufficient blood supply to other organs.

In addition, Yu Xiaoyan introduced that about 1 to 2 hours before exercising in summer, you should drink about 500 ml of water to ensure that your body does not lack water before exercising. Water should be replenished every 20 minutes during exercise, about 200 ml each time. Under normal circumstances, the amount of fluid supplementation during exercise should not exceed 800 ml, and it must be small and frequent, so as not to burden the gastrointestinal tract and heart with a large amount of fluid supplementation at one time. When replenishing water, you can drink some sugar salt water or cool and refreshing drinks, such as mung bean soup, honeysuckle water, etc. Avoid drinking caffeinated beverages after exercise, such as coffee, cola, tea, etc. Because caffeine has a diuretic effect, drinking a lot of water will make the body insufficiently hydrated.

At the same time, Yu Xiaoyan said that participating in home fitness activities, especially during special periods, does not recommend that everyone engage in high-intensity exercise. Especially in summer, people who usually take part in less sports, the elderly, children, etc., should pay more attention. Yu Xiaoyan said: "Everyone should control the exercise time when participating in home fitness in summer. Generally speaking, about 1 hour is appropriate. Excessive exercise time and too much exercise intensity may have counterproductive effects." In addition, Yu Xiaoyan I also remind everyone that when exercising at home, when the air conditioner is turned on, do not let the air conditioner blow directly on the human body to avoid catching a cold.

For some special groups, Yu Xiaoyan especially emphasized that they must participate in fitness in a timely and moderate manner. She said: "With the aging of the body, the skin sweat glands of the elderly will shrink, and the function of the circulatory system will also decline, so the body's heat dissipation will not be smooth. Therefore, the elderly need to pay attention to heatstroke prevention and cooling when participating in sports in hot summer. Generally, it is recommended that you practice Tai Chi or Health Qigong and other gentle sports at home. In addition, there are patients with cardiovascular diseases. Hot weather will excite the sympathetic nerves of patients with cardiovascular diseases and increase the load on the cardiovascular system. Therefore, patients with cardiovascular disease also need to pay special attention when exercising in summer."

Text: Wang Can

Photo: Li Mingshen

China Sports News

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