Safe exercise and sports in the summer

Swimming is a sport with many positive effects on health, helping to increase endurance, improve heart rate, increase height, reduce body aches, and help lose weight. To promote the effectiveness of this sport, it is necessary to develop a scientific training method to prevent the risk of injury, cramps, and limit the spread of infectious diseases such as dermatitis, hair fungus, pink eye, etc. Children must be supervised by adults when swimming to prevent accidents, injuries, and drowning.

Scientific exercise in the summer will bring positive results, helping to improve physical fitness significantly. Photo: Kim Ly

Mr. Bui Phung Khanh, 23 years old, Dai Dong commune (Vinh Tuong) said: “To cool down my body, I often go swimming 3-4 times a week in the summer. Swimming helps me improve my health and relax my mind after stressful hours of studying. In the past, I had cramps because I did not do the warm-up exercises properly before swimming. Therefore, to protect my health, I always pay attention to drinking enough water and doing warm-up exercises for 10-15 minutes to warm up my body and stretch my joints, especially my wrists, ankles, shoulders, hips and knees."

Master, Doctor Truong Van Bang, Deputy Head of the Interdisciplinary Department, Provincial Maternity and Pediatrics Hospital said: "To protect the body when swimming, people need to choose to exercise at appropriate times to avoid the negative effects of UV rays and limit the risk of heatstroke.

Swimming frequency and time should be adjusted appropriately depending on physical condition and age. Absolutely do not go swimming when the body is showing signs of fatigue, diarrhea, skin infections, or respiratory infections. At the same time, it is necessary to choose a swimming pool that is fully equipped with rescue equipment, has supervisors to ensure safety, and has a clean water source to prevent infectious diseases."

Despite the hot weather, outdoor sports activities such as walking, jogging, cycling, badminton, soccer, volleyball, etc. still attract many people to participate in training.

Mr. Hoang Tien Sy, Khai Quang ward (Vinh Yen) said: “I often jog and cycle early in the morning at the park near my house. Although the summer weather is hot, when I exercise in the morning I still feel comfortable with positive energy, enjoying the fresh, pleasant air”.

Along with outdoor exercise, indoor sports are also chosen by many people in the summer. 82 Fitness Club, Lien Bao Ward (Vinh Yen) currently has 60 students participating in physical training and sports with subjects such as: Yoga, jumping. When participating in activities at the club, the coaches regularly guide students in scientific exercises that are highly effective but still ensure safety for health.

Ms. Nguyen Ngoc Quynh, trainer at 82 Fitness Club said: “During the hot season, we create a separate training program for each student depending on their physical condition and health. The gym is fully equipped with a cooling system and ventilation system to create a comfortable and safe training environment. Moderate intensity exercises combined with reasonable rest will help students maintain good physical strength and avoid dehydration and low blood pressure.

Practice time is arranged appropriately. Before each practice session, students are instructed to perform warm-up movements to warm up the body, limit injuries and increase training efficiency. Along with a scientific practice regimen, students participating in club activities are also instructed on nutrition and rest regimens appropriate to their physical condition and age.

Doctors recommend that to limit the risk of sunstroke, dehydration, exhaustion, and heat shock, exercising in the summer should be done scientifically; you should not exercise between 10am and 4pm because this is the time when UV rays are strong and can easily damage the skin and nervous system. When exercising, you should wear light-colored sportswear made of sweat-absorbent material, a wide-brimmed hat, or sunglasses when going outdoors.

In particular, you need to drink enough water before, during and after exercise to compensate for the loss of water and minerals. If you have any unusual symptoms such as dizziness, lightheadedness, or rapid heartbeat, you should stop exercising immediately and find a cool place to rest or go to a medical facility for treatment if you have any unusual symptoms. For children, exercising and playing sports in the summer requires close supervision by adults to avoid risks.

Along with scientific forms of exercise, it is necessary to focus on ensuring nutrition, eating lots of green vegetables and fresh fruits to increase the supplementation of vitamins and minerals to help the body fight against the negative effects of hot environments. At the same time, a reasonable rest regimen and maintaining an optimistic spirit also play an important role in improving physical strength and resistance.

Quynh Huong

Source: http://baovinhphuc.com.vn/Multimedia/Images/Id/130250/Tap-luyen-the-duc-the-thao-an-toan-trong-mua-he