Summer fitness can lead to sudden death. Do you know how to exercise properly?

As we all know, exercise can cause body temperature to rise rapidly, especially when sportswear cannot effectively absorb sweat, it will make it more difficult to regulate body temperature, disrupt body functions, and increase the risk of dehydration and heat stroke.

To prevent these dangers, we need to master some correct methods of summer exercise.

1. It is advisable to exercise in the morning and evening in hot summer

Golden rule one: choose the right time to exercise. The sunlight in the early morning and evening is not strong, which is suitable for exercise. When exercising, choose a cool and ventilated place as much as possible.

2. Avoid exercise when the temperature exceeds 30℃

Fitness trainer Julie Ferrez recommends avoiding exercise when the temperature is above 30℃. Because strenuous exercise in hot weather can cause 30% of the body's water to evaporate, thus affecting body functions.

When the temperature exceeds 30℃, you can choose moderate or low-intensity water activities (water yoga, water gymnastics and swimming).

Choice of sports venues: air-conditioned gymnasium, indoor swimming pool and shaded areas.

3. Don’t wait until you’re thirsty to drink water

Water is an essential and loyal partner for people when exercising. Under normal circumstances, you should drink 2 liters of water every day, and never wait until you are thirsty to drink water. Julie Ferre says that when the symptom of thirst appears, it means you have been dehydrated for 3 hours.

Recommendation: Keep hydrated before, during and after exercise.

4. Avoid high-intensity exercise

High-intensity exercise in hot weather is very dangerous. You should wait until the weather is relatively cool to do some exercises that can enhance your cardiopulmonary function, such as comprehensive fitness and aerobics. Because these are the only exercises that do not cause the body temperature to rise too quickly (such as cycling, brisk walking, yoga and Pilates).

5. Fitness beginners should exercise in moderation

For those office workers who enjoy working out in the summer sun, exercising in moderation may be the best option. In summary, you should avoid exercising in the hot sun if you are any of the following:

(1) Non-professional fitness people;

(2) Poor physical health;

(3) Patients with chronic diseases (heart disease patients should pay special attention).

6. Protecting your skin is important

Julie Ferre also said that when exercising under the scorching sun, you should pay attention to protecting your skin, and sunscreen, a sun hat and sunglasses are essential. While it’s important to hydrate your face and neck, don’t forget to hydrate the rest of your body!

7. Choose the right sportswear

When exercising in the summer, you should choose clothes made of lightweight fabrics and bright colors that are better at absorbing sweat. Avoid wearing clothing made of nylon or other materials that do not allow sweat to evaporate effectively.