Generally speaking, the weather is hot in summer, especially in dog days, so we should pay attention to some problems when exercising. Swimming time is very important. Six or seven in the morning, four or five in the afternoon and after seven or eight in the evening are all good choices. It is best to choose to exercise from 5 pm to 7 pm, because the body's function is better during this time. It is not recommended to exercise between noon and 4 pm.
The time when the ultraviolet rays of sunlight are strongest (will cause the greatest harm) is between 10 morning and 3 pm. It is best to choose swimming time after 4 pm. Especially people who often work indoors are less exposed to the sun and are more likely to get sunburned.
But try not to swim after 10 at night, or you will lose sleep because of excessive nerve excitement.
What should I pay attention to when swimming in summer?
1, healthy swimming requires a one-time swimming time of 20 ~ 45 minutes, and the swimming distance varies according to age. Generally speaking, 10 ~ 1 1 year swims 500 ~ 600 meters; 12 ~ 13 years old swims 750 ~ 800 meters; 14 ~ 50 years old swimming1000 m; Swim 750 ~ 800 meters at the age of 50 ~ 60; Swim 500 ~ 600 meters at the age of 60 ~ 70; /kloc-swimming 300 ~ 400 meters under 0/0 and after 70 years old.
2. It is best for beginners to control it for one and a half hours to two hours. The average athlete's training is only about two hours.
If you sweat too much, you can add some electrolyte water and add a little salt to the drinking water, so that the water can really enter the body. Sip at a constant speed when drinking water. Drinking too much at one breath can easily cause gastroptosis.
4. Each patrol time is 10 minutes to half an hour, about two or three times a week.
Summer is the best time for swimming.
5. The water temperature is low in summer morning, so you should wipe your body with cold water before entering the water to adapt your body to the stimulation of cold water and prevent cramps and other accidents.
6. After landing, it is best to use a sunshade to shade the sun, or rest in the shade, or use a bath towel to protect the skin, or apply sunscreen to the exposed part of the body.
7. Wipe off the scale with a soft dry towel immediately after swimming, and it is best to rinse it with clear water.
8. If there is water in your ear, you can use one foot to jump on the same side to discharge it. Then do some relaxation gymnastics and body massage, or take a nap in the sun 15-20 minutes to avoid muscle stiffness and fatigue.
9. Be sure to choose a special swimming place to swim, and never run to unfamiliar areas to avoid accidents. Generally, special lifesavers in specialized swimming pools will have better rescue measures in case of any emergency.
10, the elderly are no better than the young. If they stay in the water for too long, they will get tired easily, and the chance of catching a cold is many times higher than that of young people. Long-term soaking in water can easily lead to the onset of rheumatic osteopathy, arthritis and other diseases, causing serious physical harm to the elderly.
1 1, the elderly should relax when swimming, don't dive or hold their breath, in case the lung pressure increases, which will increase the burden on the heart and cause accidents.
12. You should do warm-up exercises before swimming. You can open your body and adjust to the state of being ready to swim, which can prevent you from having cramps and other abnormal situations when swimming.
13. Swimming with an empty stomach is prone to hypoglycemia. Oversaturated swimming not only affects gastrointestinal blood supply, but also causes acute abdomen due to increased abdominal pressure. So it is best to swim between one hour and two hours after meals.
14, pay attention to sun protection during swimming and try to avoid high temperature periods. Prolonged exposure can lead to sunburn or acute dermatitis. It is best to swim at sunset in the evening, apply waterproof sunscreen, try to rest in the shade after landing, or protect your skin with a bath towel.
15, rinse your mouth as much as possible after swimming. When swimming, the water in the swimming pool often enters the mouth, and some bacteria also enter. If you don't clean your mouth in time after swimming and eat directly, bacteria will enter the gastrointestinal tract. In addition, hypochlorous acid and perchloric acid contained in the disinfectant of swimming pool have corrosive effect on the enamel of teeth, which is easy to cause dental diseases.
16, after swimming, germs are easy to remain on the skin, and swimming pools are often disinfected with chlorine-containing preparations, which is easy to irritate the skin. Therefore, it is best to take a bath with nourishing shower gel after swimming. Don't be too hasty in cleaning your hair Hair is easy to harbor germs after soaking. Chlorine preparation in the pool water will directly damage the dryness of hair, resulting in yellow and dry hair. Therefore, you must wash your hair carefully after swimming, and it is best to use conditioner to strengthen protection.