The saying goes “practice hard during the coldest days of winter and endure the hottest days of summer.” This year’s hottest days are approaching, which is the golden time for weight loss and shaping. Exercising in the summer can not only improve blood circulation and metabolism but also help prevent arteriosclerosis and delay aging.
Although there are many benefits to exercising in the summer, issues like high temperatures and sweating have become excuses for many to be lazy. Therefore, finding a suitable way to exercise under these circumstances is important.
Best sports for summer
When summer arrives, many people instinctively refuse activities that make them sweat excessively. Therefore, gentle walking is a good choice. In the cool mornings or evenings, take a comfortable walk around the local greenways or parks, enjoy the beautiful scenery, relax, and ensure the body gets enough exercise.
Summer is a season for water activities, swimming needs no introduction. Besides cooling down in the heat, swimming can also improve lung capacity, boost immunity, and enhance overall health.
Playing badminton requires constant observation of the shuttlecock flying at high speeds in the air. This action continuously contracts and relaxes the ciliary muscles of the eyes, greatly promoting blood circulation in the eye tissues. Especially for middle-aged and elderly individuals or those who strain their eyes frequently, playing badminton regularly can enhance visual acuity.
Furthermore, badminton provides comprehensive exercise for muscles and joints, contributes to heart and lung maintenance, weight loss, and body shaping. However, remember to apply sunscreen when playing badminton outdoors!
If you prefer staying indoors and have no desire to purchase additional sports equipment, consider trying indoor aerobics. Squats are convenient and simple, require minimal space restriction, but ensure to warm up before exercising. When performing squats, maintain the hips and knees at the same level to avoid issues like knee inversion or muscle strains.
A similar effective exercise is high knees. Under the requirement of a straight upper body, alternate lifting each leg to balance. High knees engage the thigh muscles, waist, and abdominal muscles, strengthen the oblique muscles, and enhance overall coordination.
With the arrival of summer, apart from choosing a suitable activity, remember to stay hydrated, avoid seeking coolness excessively after exercising. What else should we pay attention to?
“High temperatures increase the body’s exercise burden since sweat remains on the skin, making evaporation difficult.” Renowned American personal trainer Luke Taylors, in his guide “Summer Running Complete Handbook,” advises runners on how to manage high temperatures for three months, gradually reduce excess fat through scientific training. He suggests, “Once the outdoor temperature exceeds your body temperature, consider using the gym, treadmill, swimming, or simple home equipment training.”
Many people choose to eat less or skip meals for weight loss. However, combining exercise with proper food intake leads to healthier weight loss.
Before exercising, focus on high-sugar, low-fat foods. These foods are easily digestible, provide sugars, and serve as excellent energy sources during exercise. Additionally, different foods can be chosen according to the exercise duration; for activities lasting 60-90 minutes or more, opt for low glycemic index foods like fruits, skim milk, or legumes; for activities less than 60 minutes, choose high glycemic index foods like bread or sports drinks.
Simultaneously, maintain intake of carbohydrates and proteins to ensure comprehensive nutrition and energy replenishment. However, it’s crucial to note that no single food or eating time table suits everyone, so individual variations are necessary.
