coffee table and chairs des,coffee shop tables and chairs,commercial coffee tables and chairs,teak chairs,cozy chair Famous Home Living(Dongguan)Co.,ltd , https://www.famoushomeliving.com
Three-day fitness exercise should be "measured"
In the middle of summer, the human body tends to feel sleepy, irritable, and lazy. Many people prefer to stay in air-conditioned rooms and avoid physical activity. But should we still exercise during the hot season? And how can we do it properly?
First, it's important to start exercising gradually based on your own condition. Traditional Chinese medicine suggests that during summer, the focus should be on strengthening the spleen and calming the mind, promoting overall vitality. The recommended approach is a combination of static and dynamic exercises, allowing the body to adapt to the seasonal changes while improving fitness and immunity. Excessive sweating can harm the heart, and heat can damage the spleen and stomach, leading to poor appetite and fatigue. Therefore, it's essential to choose exercises that don't overexert the body or deplete bodily fluids.
To get the most out of your summer workouts, consider these tips:
1. **Exercise during cooler times** – It’s best to work out in the early morning or late evening when the weather is more comfortable. Choose open spaces like parks, lakesides, or courtyards where the air is fresher.
2. **Keep the intensity moderate** – Avoid pushing yourself too hard. Don’t overdo it to the point of excessive sweating and exhaustion. After a tough workout, avoid eating cold foods or drinks too quickly. Instead, drink some salt water and take a warm bath to help your body recover.
3. **Focus on alkaline foods** – Summer exercise often leads to significant loss of salt and potassium through sweat. This can disrupt the body's acid-base balance. To maintain this balance, include more alkaline-rich foods in your diet.
Second, a scientific approach to fitness is crucial. If you're aiming to maintain or lose weight, ensure that your daily energy intake matches or is less than what you burn. When starting an exercise routine, tailor it to your health condition, select appropriate activities, and create a personal "exercise prescription" to guide your efforts. This helps maximize the benefits of your workouts.
The World Health Organization defines an "exercise prescription" as a personalized plan designed by healthcare professionals based on medical evaluations, including fitness tests and physical exams. These prescriptions outline the type, duration, frequency, and precautions for each individual, ensuring safe and effective workouts. Following such a plan not only promotes fitness but also aids in disease prevention and treatment.
For example, consider a 28-year-old male who is overweight. His BMI is 26, which indicates he needs to lose some weight. His ideal daily caloric intake should be around 2,520 kcal, balancing his basic metabolic needs with activity levels.
Exercise plays a vital role in maintaining a healthy lifestyle. As modern life becomes more sedentary, issues like obesity, diabetes, and hypertension are on the rise. Regular physical activity is one of the most effective ways to combat these problems.
Third, aerobic exercises are especially beneficial. For healthy adults, the average resting heart rate is between 70-80 beats per minute. During exercise, your heart rate should increase by 20 (light), 40 (moderate), or 60 (intense) beats per minute. The maximum heart rate varies by age, typically calculated as 220 minus your age. It's important to adjust your exercise intensity according to your own condition, avoiding overexertion.
It's never too late to start exercising. Even at 70, you can begin, but it's wise to consult a doctor first, especially if you have chronic conditions. Start slowly and build up gradually—everyone adapts differently.
When exercising, dress appropriately. If you start to sweat, remove layers. After a workout, your body is vulnerable, so keep warm in winter and prevent heatstroke in summer. Wear shoes with good cushioning to protect your joints.
Walking is one of the simplest and most effective aerobic exercises. Aim for a pace of 100–130 steps per minute, with each session lasting at least 20 minutes. Try walking in fresh air, either before dinner or 30 minutes after eating.
Jogging is another popular option. It helps improve heart function, prevents muscle loss, and reduces the risk of cardiovascular diseases. Keep your pace steady and comfortable, aiming for a heart rate of 180 minus your age. For a 60-year-old, that would be around 120 beats per minute. Jog for at least 20 minutes, 4 times a week.
Swimming is a full-body workout that’s easy on the joints. It provides resistance and buoyancy, making it suitable for all ages. Aim for a heart rate of 180 minus your age, then subtract 10. A 60-year-old should aim for about 110 beats per minute, swimming for at least 30 minutes, 3 times a week.
In conclusion, summer doesn’t mean you have to stop exercising. With the right approach, you can stay active, healthy, and energized throughout the season.