Between minor heat and end of heat in the traditional Chinese solar terms, the period with the highest temperature and most humid and hot air is called the “San Fu Tian” (three periods of extreme heat). This year’s “San Fu Tian” starts from the initial period (July 15th – July 24th), the middle period (July 25th – August 13th), and the final period (August 14th – August 23rd). Starting from these dates, most regions of the country will enter a continuous high-temperature sauna mode.
Although the hot weather makes people sweat profusely, the “San Fu Tian” is also a golden period for weight loss and reducing body weight. It is reported that for every 1℃ increase in temperature, the body’s basal metabolic rate will increase by 12% to 13%, making it a valuable phase for many weight loss enthusiasts.
Why is the “San Fu Tian” suitable for weight loss?
Fast Metabolism
During the “San Fu Tian,” the high temperature accelerates the body’s metabolism, increases blood circulation speed,
Fast Fat Burning
In hot weather, the body’s fat consumption rate also increases. Under the same exercise intensity, fat burns approximately 3g faster compared to other periods.
Reduced Appetite
Due to the hot weather, appetite decreases, making people less likely to eat, even losing appetite when seeing spicy or hot food. This lowers calorie intake, aiding in calorie control.
How to Exercise During “San Fu Tian”?
During “San Fu Tian” exercise, avoid overly intense activities to prevent excessive energy expenditure leading to heatstroke. With the temperature already high, calorie burning is faster, so exercise duration and intensity can be moderately reduced.
Aerobic Exercise
Outdoor options include walking, jogging, cycling at reduced speeds and intensities. Indoors, opt for cool activities like swimming to reduce body heat and pressure. Treadmill, stationary bike, rowing machine can be indoor alternatives to outdoor exercise.
Strength Training
For strength training, indoor exercises are recommended with good ventilation or air conditioning to maintain suitable room temperature. Avoid high-temperature environments to prevent breathing difficulties or fainting during anaerobic exercises. Choose bodyweight exercises like push-ups, pull-ups, or use dumbbells, barbells, bench presses, controlling repetitions, weight, and resting periods appropriately.
Precautions
Avoid High Temperatures
Avoid exercising during the hottest midday period. Exercise in the cool morning or evening, or indoors with air conditioning. Avoid direct exposure to cold air.
Stay Hydrated
During the summer when sweating heavily, hydrate timely. Consume cool water or sports drinks containing electrolytes before and after exercise to maintain hydration. Include water-rich fruits and vegetables like winter melon, loofah, bitter gourd in your diet.
Limit Food Intake
Avoid excessive consumption of cold drinks, sweet beverages, chilled beer, which may lead to lower metabolic rate.
Wear Breathable Clothing
Wear breathable, sweat-absorbing sportswear during exercise, avoid black or heat-absorbing materials. Consider using sweatbands for comfort during exercise.
Listen to Your Body
Pay attention to any negative reactions such as dizziness, fatigue, chest pain, or palpitations. Stop exercising immediately if you feel unwell, seek shade to rest, and seek assistance or consult a healthcare professional.
Overall, despite the laziness caused by hot summer, seizing the golden opportunity for summer weight loss, even during periods like “San Fu Tian,” can make it hard for you not to get slimmer!
