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Three-day fitness exercise should be "measured"
In the middle of summer, the human body is more likely to feel sleepy, irritable, and sluggish. Many people tend to stay indoors with air conditioning and avoid physical activity. But should we still exercise during the hot season? And how can we do it safely?
First, start exercising gradually according to your own condition. Traditional Chinese medicine suggests that the purpose of summer exercise is to strengthen the spleen and nourish the heart, helping the body adapt to the heat and improve overall vitality. It's recommended to combine static and dynamic activities, so that the body can better handle the summer climate. Excessive sweating can harm the heart, while heat can damage the spleen and stomach, leading to poor appetite and fatigue. Therefore, in summer, it's important to choose exercises that don't overexert or dehydrate the body.
When exercising in the summer, it's essential to pay attention to proper methods to achieve good health benefits. First, try to exercise outdoors when the weather is cooler, such as early morning or late evening. Choose places like parks, lakes, or courtyards where the air is fresher.
Second, keep the amount of exercise moderate—don’t push yourself too hard. Avoid excessive sweating or exhaustion. After a tough workout, avoid eating cold food or drinking icy drinks quickly. Instead, you can drink some salt water and take a warm bath to help your body recover.
Third, focus on consuming more alkaline foods to maintain acid-base balance. Sweating during summer can lead to loss of salt and potassium, and intense activity may reduce the body’s alkali storage, causing an imbalance in blood pH. To maintain normal pH levels, increase your intake of alkaline-rich foods.
Scientific exercise also requires a personalized plan. To maintain or lose weight, ensure that your daily energy intake matches or is less than what you burn. When starting an exercise routine, choose activities and intensity based on your health condition and create a personal "exercise prescription" to guide your workouts.
The World Health Organization defines an "exercise prescription" as a tailored plan based on medical evaluations, including fitness tests and physical assessments. It considers individual factors like health, strength, and lifestyle, and outlines the type, duration, frequency, and precautions for safe and effective exercise. Following these prescriptions ensures a safe, planned, and efficient approach to fitness and disease prevention.
For example, a 28-year-old male with a height of 175 cm and a weight of 80 kg has a BMI of 26, which is slightly above the healthy range. His ideal weight should be below 73.5 kg. His daily energy needs include basic metabolic rate (1500 kcal), activity (870 kcal), and digestion (150 kcal), totaling around 2520 kcal. He should aim to consume no more than this amount to maintain a healthy balance.
Exercise plays a vital role in maintaining a healthy life. With modern lifestyles becoming more sedentary, issues like obesity, diabetes, and high blood pressure are on the rise. Regular physical activity helps combat these problems, especially obesity, making it a crucial part of any wellness plan.
Aerobic exercises like walking, jogging, and swimming are excellent choices. For walking, aim for a pace of 100–130 steps per minute, with each session lasting at least 20 minutes. It's best to walk in fresh air before dinner or half an hour after eating.
Jogging is another popular option. Keep your pace steady and comfortable, aiming for a heart rate of 180 minus your age. A 60-year-old, for instance, should target a heart rate of 120 beats per minute. Exercise for at least 20 minutes, 4 times a week. You can alternate between walking and running, gradually increasing the time spent running.
Swimming is a full-body workout that reduces joint stress. Maintain a heart rate of 180 minus your age, then subtract 10. For a 60-year-old, that would be around 110 beats per minute. Swim for at least 30 minutes, 3 times a week.
No matter your age, it's never too late to start. Begin slowly, listen to your body, and always prioritize safety. Whether you're in your 70s or teens, a proper warm-up and cool-down are essential. Wear comfortable shoes, stay hydrated, and enjoy the process of staying active.