In the summer, all the gym's projects have been carried out in full swing. Whether you are an advocate of a device or an obsessive member of yoga, choosing to go to the gym and sweat after dusk is not only to make your body more fit, but also to keep your body active and consume excess fat. However, the experts reminded the public that the emphasis on fitness is based on individual physical conditions. Progressive sweating and physical exertion will not only fail to achieve the desired results, but will also make the body unbearable.
Medical Support: Guiyuan Affiliated Hospital Orthopaedics Zhang Yan Deputy Chief Physician
Excessive exercise can not reduce the fat
Although the effect of choosing to lose weight in the summer will be more apparent, if you consistently pursue weight loss without paying attention to your diet and exercise options and doing a reasonable fitness program, you may not get too good weight loss.
Dr. Zhang Xin said that insisting on exercise can indeed achieve the purpose of body-building and weight loss. But we must pay attention to the cooperation of aerobic exercise and anaerobic exercise, such as aerobics, yoga, Latin, jogging, swimming and so on. If you just sweat a lot in the gym and consume physical energy, you can only make yourself physically overstretched but you can't reach the goal of losing weight.
He explained that the blindness mentioned here refers to a large amount of exercise, a short period of time, and a rapid explosive force exercise. For large amounts of exercise, muscle tissue is in an anaerobic state due to the inability to obtain enough oxygen. At this time, most of the calories consumed are provided by glycogen. The fat provides only a small part of the calories; In the early days, the calories consumed by the body also depended mainly on glycogen, and after 1 hour the calories provided by fat dominated. For fast explosive sports, the main exercise is white muscle fiber. Using this method to lose weight will only make the muscle "bold" rather than consume fat.
Fitness time depends on the body
Dr. Zhang Wei stressed that, in addition to not being able to exercise without rhythm, it is not possible to exercise too long. Because, with the flow of sweat, many minerals and vitamins are lost, which will also reduce the body's resistance.
It is understood that 70%-80% of marathon runners will have a cold after coming down, because the amount of exercise beyond the human body will lead to a decrease in human resistance. In summer, due to excessive exercise and sweating, the exercise time must also be corresponding. shorten.
Many people will ask: How long is it correct and effective? This of course depends on the individual's physical condition. It is generally recommended that everyone follow a step-by-step approach to exercise. For example, the first phase is set for a period of 3 days, and 20 minutes of jogging or a lesson of yoga is practiced every day. The second phase is a week, 30 minutes a day, jogging or a rhythm. Exercise. Next is a 45-minute jog, plus a slow yoga class... Here you need to remind everyone that in the summer, no matter what kind of exercise you are doing, you should prepare for warm-up. The time can be 5 to 10 minutes. The warm-up project can be changed. Simple stretching and joint activities.
Supplementing water while exercising
Many fitness people overlook an important issue that is not drinking water during exercise. They even think that exercise is to sweat, let the water discharge, if you exercise while drinking water, it does not mean to add back the lost water it? Dr. Zhang Xin said that this kind of thinking is obviously wrong. Excessively sweaty exercise is not conducive to health, but no effect can be achieved, especially weight loss.
When you exercise to sweat, you may feel more fully exercised, but in fact it is just losing a few pounds of water. If you exercise in a hot environment, you can't lose weight at all. This is just to dehydrate yourself. He believes that excessive sweating can also lead to cramps and other sports injuries. When exercising, you should ensure that you have a bottle of water on hand and you can add water at any time.
Drinks suitable for the gym are not frozen mineral water. It is best to be able to add salt. They allow your body to avoid cramps and heat stroke during exercise.
Do not fast before exercise
It's also a big mistake to eat without going for exercise than to eat full. Of course, after eating too much, it is not suitable for exercise. In particular, practicing yoga requires stretching exercises. However, if you go for fitness on an empty stomach, it is tantamount to driving a car without oil, and the body has no energy to run!
Dr. Zhang Xin suggested that you can eat a little before an hour of exercise. Eat some easily digestible food such as fruit and bread to provide energy for the next activity. But you need to remind everyone that after eating these things, you can't start exercising immediately. At least you have to rest for more than 45 minutes. So walking to the gym is a good choice.
The project should be suitable
Due to the weather, summer fitness has its own particularities. The choice of different fitness items has different effects, and different people have different choices.
Swimming is the best fitness program in summer. Swimming can not only play the purpose of whole body exercise, but also can play a role in cooling down. Others such as aerobics, yoga, and mechanical exercise are good indoor sports and fitness programs. The scorching summer sun is relatively strong. The choice of indoor sports can protect the skin from harm, and if there is professional coaching, it can also help to exercise. When the morning and evening sunshine are not very strong, some moderate aerobic exercise such as running, walking, tennis and cycling are also very beneficial to health. Exercise in the morning helps promote blood circulation, and fitness in the evening helps sleep. However, outdoor sports, in particular, must prevent cold winds from catching colds, pay attention to sun protection, and apply sunscreen before exercise.
In addition, the choice of summer fitness programs should be based on their physical condition and affordability, such as climbing, ball games, aerobics and other projects properly carried out, but we must pay attention to gradual and orderly progress, will have a good return.
In summer, affected by the hot sun, many sports are not suitable for climbing. Instead of hiking, you can climb the stairs instead of running. The best exercise in the summer is swimming, which also cools down the exercise. If you must do long-distance sports, you must pay attention to help spread body temperature. When you walk in the sun, soak your sun hat with water; remove the hat when you are not able to reach the sun; when you rest, try to put the backpack down and unbutton the collar button; place for rest It's best if it's not sun-heated or ventilated. And be sure to rest.
Medical Support: Guiyuan Affiliated Hospital Orthopaedics Zhang Yan Deputy Chief Physician
Excessive exercise can not reduce the fat
Although the effect of choosing to lose weight in the summer will be more apparent, if you consistently pursue weight loss without paying attention to your diet and exercise options and doing a reasonable fitness program, you may not get too good weight loss.
Dr. Zhang Xin said that insisting on exercise can indeed achieve the purpose of body-building and weight loss. But we must pay attention to the cooperation of aerobic exercise and anaerobic exercise, such as aerobics, yoga, Latin, jogging, swimming and so on. If you just sweat a lot in the gym and consume physical energy, you can only make yourself physically overstretched but you can't reach the goal of losing weight.
He explained that the blindness mentioned here refers to a large amount of exercise, a short period of time, and a rapid explosive force exercise. For large amounts of exercise, muscle tissue is in an anaerobic state due to the inability to obtain enough oxygen. At this time, most of the calories consumed are provided by glycogen. The fat provides only a small part of the calories; In the early days, the calories consumed by the body also depended mainly on glycogen, and after 1 hour the calories provided by fat dominated. For fast explosive sports, the main exercise is white muscle fiber. Using this method to lose weight will only make the muscle "bold" rather than consume fat.
Fitness time depends on the body
Dr. Zhang Wei stressed that, in addition to not being able to exercise without rhythm, it is not possible to exercise too long. Because, with the flow of sweat, many minerals and vitamins are lost, which will also reduce the body's resistance.
It is understood that 70%-80% of marathon runners will have a cold after coming down, because the amount of exercise beyond the human body will lead to a decrease in human resistance. In summer, due to excessive exercise and sweating, the exercise time must also be corresponding. shorten.
Many people will ask: How long is it correct and effective? This of course depends on the individual's physical condition. It is generally recommended that everyone follow a step-by-step approach to exercise. For example, the first phase is set for a period of 3 days, and 20 minutes of jogging or a lesson of yoga is practiced every day. The second phase is a week, 30 minutes a day, jogging or a rhythm. Exercise. Next is a 45-minute jog, plus a slow yoga class... Here you need to remind everyone that in the summer, no matter what kind of exercise you are doing, you should prepare for warm-up. The time can be 5 to 10 minutes. The warm-up project can be changed. Simple stretching and joint activities.
Supplementing water while exercising
Many fitness people overlook an important issue that is not drinking water during exercise. They even think that exercise is to sweat, let the water discharge, if you exercise while drinking water, it does not mean to add back the lost water it? Dr. Zhang Xin said that this kind of thinking is obviously wrong. Excessively sweaty exercise is not conducive to health, but no effect can be achieved, especially weight loss.
When you exercise to sweat, you may feel more fully exercised, but in fact it is just losing a few pounds of water. If you exercise in a hot environment, you can't lose weight at all. This is just to dehydrate yourself. He believes that excessive sweating can also lead to cramps and other sports injuries. When exercising, you should ensure that you have a bottle of water on hand and you can add water at any time.
Drinks suitable for the gym are not frozen mineral water. It is best to be able to add salt. They allow your body to avoid cramps and heat stroke during exercise.
Do not fast before exercise
It's also a big mistake to eat without going for exercise than to eat full. Of course, after eating too much, it is not suitable for exercise. In particular, practicing yoga requires stretching exercises. However, if you go for fitness on an empty stomach, it is tantamount to driving a car without oil, and the body has no energy to run!
Dr. Zhang Xin suggested that you can eat a little before an hour of exercise. Eat some easily digestible food such as fruit and bread to provide energy for the next activity. But you need to remind everyone that after eating these things, you can't start exercising immediately. At least you have to rest for more than 45 minutes. So walking to the gym is a good choice.
The project should be suitable
Due to the weather, summer fitness has its own particularities. The choice of different fitness items has different effects, and different people have different choices.
Swimming is the best fitness program in summer. Swimming can not only play the purpose of whole body exercise, but also can play a role in cooling down. Others such as aerobics, yoga, and mechanical exercise are good indoor sports and fitness programs. The scorching summer sun is relatively strong. The choice of indoor sports can protect the skin from harm, and if there is professional coaching, it can also help to exercise. When the morning and evening sunshine are not very strong, some moderate aerobic exercise such as running, walking, tennis and cycling are also very beneficial to health. Exercise in the morning helps promote blood circulation, and fitness in the evening helps sleep. However, outdoor sports, in particular, must prevent cold winds from catching colds, pay attention to sun protection, and apply sunscreen before exercise.
In addition, the choice of summer fitness programs should be based on their physical condition and affordability, such as climbing, ball games, aerobics and other projects properly carried out, but we must pay attention to gradual and orderly progress, will have a good return.
In summer, affected by the hot sun, many sports are not suitable for climbing. Instead of hiking, you can climb the stairs instead of running. The best exercise in the summer is swimming, which also cools down the exercise. If you must do long-distance sports, you must pay attention to help spread body temperature. When you walk in the sun, soak your sun hat with water; remove the hat when you are not able to reach the sun; when you rest, try to put the backpack down and unbutton the collar button; place for rest It's best if it's not sun-heated or ventilated. And be sure to rest.
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