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Monday, July 17, 2017

Summer Healthy Exercise Tips

The season for ocean trips and water sports, SUMMER. The humid and hot weather make us easily get tired and exercise less than other seasons.
In summer, high humidity interrupts evaporation of body sweat and keeps heat on our body. Those can cause dehydration which easily leads to stress, fatigue, and heatstroke.

< The 3 Best Summer Sports >

1. Watersports. Good for relieving all the heat from your body

Swimming is especially good for middle ages from 50 to 60. You need to be careful of muscle injuries when you do water exercise.

2. Tennis. Body Agility Up!
Avoid playing tennis outdoor in the daytime, but play it indoor or in late evening to night time.

3. Ping Pong

If you play indoor ping pong, do not forget to open the window or door for fresh air circulation and better breathing.

< 5 Must-Know Tips for Summer Exercise >

1. Shorten or split up your workouts.
Try to set on 30minutes or 1hour workout at max and do it with less intensity or do intervals, especially on humid day. Also, take a 10 minutes rest every 30 minutes. Keep in mind to stop workout immediately when you feel any kinds of faint, dizziness, headache, nausea or vomiting, or paling of the skin.

2. The early morning or evening after sun is best time for workout.

Avoid exercising from 11 a.m. to 4p.m, which is the hottest part of day. I recommend you to do exercise from 6 a.m. to 8 a.m. before breakfast. Morning exercise is best to increase cardiopulmonary endurance, muscles and lose fat. But people with heart diseases or potential stroke symptoms should avoid morning workout.

The best time for evening exercise is from 7 p.m. to 10 p.m. after dinner. Walking or jogging or stretching is recommended. It is especially good for people with diabetes and high blood pressure. But it can lead insomnia so you should wrap up your exercise at least one hour before the bed time.

3. Stay hydrated. 
Drink enough water while exercising even when you are not thirsty.
Normally one hour exercise makes people sweat around 0.75~1L, but in summer it is more likely to sweat more than that. If you lose water around 3~5% of body weight, it can cause dehydration and weaken your physical ability and endurance level and maintaining this state of body condition is very dangerous.

It is better to drink cold water or sport drinks (which the sugar level is lower than 10%), than to drink soda or juice. Also, alcohol or caffeine can lead to dehydration so be careful of it.

4. Sunscreen is a must and wearing a hat every time you work out outdoor.

5. Wear lightweight, breathable, and wicking clothes

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