Let’s listen to what experts have to say about exercising at home in summer

Affected by the COVID-19 pneumonia epidemic, this summer, many people have reduced their outdoor fitness time, and instead exercised 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 sixty years old, felt unwell while exercising at home. He said: "I was running on a treadmill at home at the time, and I felt chest tightness and panic after a while. Fortunately, my wife was at home and hurriedly turned on the air conditioner and helped me to sit on the sofa to rest, so there was no major problem. Later, Li Lin recalled that it was because he did not open the window or air conditioner when he ran that day, and the rest of the previous day was not very good, so he had mild heatstroke symptoms during exercise.

Some people may have questions, is it possible to get heatstroke at home when you are not outdoors? The answer is yes. Heatstroke refers to a group of clinical syndromes caused by physical activity in a 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 symptoms of the central nervous system. Usually after heat stroke, people experience symptoms such as thirst, loss of appetite, headache, dizziness, sweating, fatigue, weakness, nausea, vomiting, and even collapse or brief syncope in severe cases. Relevant medical studies have shown that if there is no timely treatment after heatstroke, 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 should you pay 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 preventing heatstroke and cooling down. She said: "If you want to avoid heat stroke, you should not exercise in a high temperature environment. People who exercise indoors should pay attention to it once the temperature rises above 32 degrees Celsius and the humidity exceeds 60%. 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 as the first choice. After exercising, change out of sweat-soaked clothing. After exercising, do not take a bath immediately, so as to avoid the body being stimulated by hot water, which will lead to the expansion of blood vessels in the muscles and skin, which will further increase the blood flow to the muscles and skin, resulting in insufficient blood supply to other organs.

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

At the same time, Yu Xiaoyan said that high-intensity exercise is not recommended for participating in home fitness activities, especially during special periods. Especially in summer, people who usually participate in sports less, 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. If the exercise time is too long and the exercise intensity is too high, it may have the opposite effect." In addition, Yu Xiaoyan It also reminds everyone that when exercising at home, when the air conditioner is turned on, be sure not to let the air conditioner blow directly on the human body, so as not to cause a cold.

For some special groups, Yu Xiaoyan emphasized that they must participate in fitness in a timely and appropriate manner. She said: "As the body ages, the sweat glands of the skin will atrophy and the function of the circulatory system will also decline, so the body will have poor heat dissipation. Therefore, in the hot summer, the elderly should pay attention to heatstroke prevention and cooling when participating in sports. Usually, it is recommended that you practice Tai Chi or Health Qigong at home and other gentle sports. Then there are patients with cardiovascular disease. The hot weather will excite the sympathetic nerves of patients with cardiovascular disease and increase the cardiovascular load. Therefore, cardiovascular patients also need to pay special attention when exercising in summer."

Text: Wang Can

Figure: Li Mingshen

China Sports News

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