This way, fitness is healthier. In hot weather, workers | exercise | high temperature | weather

How to participate in sports during the prime summer season to prevent heatstroke and cool down, and ensure safe fitness

High temperature weather makes fitness healthier

Worker's Daily - Reporter Liu Bing from Zhonggong Network

Recently, Beijing residents participated in water sports on the Liangma River. Photo by Xinhua News Agency reporter Li Xin

Since July, many parts of the country have started the "barbecue mode", especially in the North China region where temperatures have been consistently high for several days. In this situation, if there is a lack of scientific and reasonable methods when participating in sports, it is often easy to cause physical damage and even serious consequences.

For this reason, a reporter from Workers Daily recently visited sports medicine experts and relevant industry insiders to learn about various unexpected injuries and illnesses that sports can easily cause in hot weather. Industry experts say that taking protective measures, controlling exercise volume, and timely replenishing fluids can effectively prevent sports injuries through scientific fitness in the scorching summer.

Be careful when exercising under high temperatures

Recently, the hot weather in Beijing has been ongoing, but many citizens still insist on physical exercise. Ms. Shao, who lives in Chaoyang District, told reporters that she has been insisting on running recently, with the idea that "sweating more in summer can help reduce fat more quickly through exercise.". But during last week's evening running, I experienced symptoms such as vomiting and dizziness, which caused me to faint at one point. Finally, with the help of my colleagues, I gradually relieved my symptoms through cold compress.

Regarding this, Wang Dahui, the chief physician of Fudan University Affiliated Pediatric Hospital, told reporters that heatstroke is the most common disease caused by exercise under high temperature conditions. "In a high-temperature environment, the body is unable to effectively dissipate heat, resulting in a rapid increase in body temperature, leading to symptoms such as headache, nausea, vomiting, and temporary loss of consciousness."

Wang Dahui said that the more severe conditions than general heatstroke are heat cramps and heat stroke. Heat spasms refer to painful muscle spasms caused by high-intensity exercise or physical exhaustion. There are many factors that can cause muscle spasms in athletes, including dehydration, loss of trace elements, extreme environmental conditions, and neurological fatigue. Heat stroke is a serious emergency characterized by high fever and consciousness disorders, and in severe cases, may even cause death.

In addition, according to Wu Hongliang, a physician at Shanghai Punan Hospital, exercising under high temperatures has a certain impact on the circulatory system, digestive system, and urinary system. "Excessive sweating and loss of chlorides can lower the acidity of gastric juice, leading to indigestion. Exercise under high temperature can slow down the movement of the small intestine, resulting in other gastrointestinal diseases."

In order to avoid the above pathological changes, relevant experts remind that when exercising under high temperatures in summer, attention should be paid to mastering scientific protection and exercise rehabilitation methods. If discomfort symptoms occur, immediately stop exercising and cool down. In severe cases, seek medical attention promptly.

Indoor and outdoor should be distinguished

The reporter learned through interviews that with the recent continuous high temperature weather, many fitness enthusiasts tend to choose to use various fitness equipment indoors when participating in sports exercises. However, there are still some people who are enthusiastic about outdoor activities such as running, cycling, and ball games.

Regarding this, Han Zhen, Deputy Chief Physician of the Emergency Department of Beijing Friendship Hospital affiliated with Capital Medical University, believes that in high temperatures, it is necessary to avoid vigorous exercise outdoors during noon hours as much as possible, and certain sun protection measures are needed during exercise. "When the outdoor temperature exceeds 35 ℃, especially when the humidity is high, it is necessary to avoid prolonged and intense exercise, such as long-distance running, football, and other sports. When the sunlight is particularly strong, outdoor exercise should also be reduced and direct sunlight on the head should be avoided as much as possible. It is best to exercise outdoors in the morning or evening when the weather is cool."

Wang Dahui told reporters that outdoor sports have higher temperatures, and people are more alert to changes in their bodies. However, indoor sports are often overlooked. Indoor fitness should pay attention to the temperature and humidity of the air conditioning, generally recommended between 22-24 degrees Celsius, and maintain appropriate humidity to provide a comfortable exercise environment. "If the temperature is too low, once the exercise ends and enters the outdoor high-temperature environment, it is easy to develop diseases such as colds and dysentery. In rooms without air conditioning, it is necessary to ensure good air circulation, which can be increased by opening windows or using fans."

Guo Yong, the national team fitness coach for winter events, suggested that in hot weather, low-intensity exercise methods such as walking, aerobics, yoga, etc. can be chosen to reduce physical energy consumption. "Under high temperatures, indoor projects can be considered more, but it is important to avoid too low room temperature and too high exercise intensity."

Scientific Fitness Has Clever Tips

Faced with the contradiction between hot weather and physical exercise, is there a more scientific and reasonable fitness method and guidance that can not only achieve fitness results but also effectively avoid the sports risks caused by high temperatures? The answer is yes.

Wu Peng, Deputy Director of the Arthroscopy and Sports Medicine Center of the Tenth People's Hospital of Shanghai, believes that in order to achieve scientific fitness under high temperatures, special attention should be paid to the following aspects: adjusting exercise intensity appropriately to avoid excessive fatigue; Sports clothing and shoes with good breathability and quick drying properties should be chosen, so that the body can better dissipate heat and sweat; Exercise in hot weather requires sufficient hydration, especially salt and electrolyte supplementation; Regularly rest during exercise to avoid overwork; After exercising, it is important to avoid immediately eating cold drinks, binge drinking of ice drinks, and taking cold showers.

Wu Peng also reminds fitness enthusiasts that antipyretics such as acetaminophen and ibuprofen are ineffective in treating hyperthermia in patients with heat stroke, and they may exacerbate liver damage or cause kidney damage and gastrointestinal bleeding. Therefore, it is not recommended to use these drugs.

Li Liang, Deputy Researcher at the National Physical Fitness and Scientific Fitness Research Center of the Sports Department of the General Administration of Sport of China, believes in an interview with reporters that the most important thing for fitness in hot weather is to choose sports projects, exercise time, and exercise equipment reasonably, and make corresponding adjustments according to personal physical fitness and environmental conditions. "Especially for people with heart disease and hypertension, fitness activities should be carried out reasonably and moderately under the guidance of experts.".