Recently, Beijing citizens participated in water sports on the Liangma River. Xinhua News Agency reporter Xin Li photo
Since July, the "barbecue mode" has been opened in many places across the country, especially in North China, where the temperature has been high for many days. In this case, if there is no scientific and reasonable method to participate in sports, it is often easy to cause physical damage or even serious consequences.
To this end, the reporter of Workers’ Daily recently learned about all kinds of accidental injuries and diseases easily caused by sports in high temperature weather by visiting sports medical experts and related industry insiders. Experts in the industry said that taking protective measures, controlling the amount of exercise and replenishing water in time can effectively avoid sports injuries.
Be careful when exercising at high temperature.
Recently, the hot weather in Beijing has continued, but many citizens still insist on physical exercise. Ms. Shao, who lives in Chaoyang District, told reporters that she has been insisting on running recently with the idea of "sweating a lot in summer, and fitness can reduce fat faster". However, in the course of running last evening, I experienced symptoms such as vomiting and dizziness, and I once fainted. Finally, with the help of my colleagues, I gradually relieved myself through cold compress.
In this regard, Wang Dahui, chief physician of the Pediatric Hospital affiliated to Fudan University, told the reporter that the most common disease caused by exercise under high temperature is heatstroke. "In a high temperature environment, the body can’t effectively dissipate heat, which leads to a rapid increase in body temperature and symptoms such as headache, nausea, vomiting and temporary loss of consciousness."
Wang Da Hui said that what is more serious than general heatstroke is heat spasm and heatstroke. Heat spasm refers to muscle painful spasm caused by high-intensity exercise or exhaustion of physical strength. "There are many factors that cause muscle cramps in athletes, including dehydration, loss of trace elements (such as sodium and potassium), extreme environmental conditions and nervous fatigue." Heat stroke is a serious emergency, characterized by high fever and disturbance of consciousness, which may even lead to death in severe cases.
In addition, according to Wu Hongliang, a doctor in Shanghai Punan Hospital, exercise at high temperature has certain influence on circulatory system, digestive system and urinary system. "A lot of sweating and the loss of chloride reduce the acidity of gastric juice and easily cause indigestion. Exercise at high temperature can slow down the movement of the small intestine and form other gastrointestinal diseases. "
In order to avoid the above pathological changes, relevant experts reminded that when exercising at high temperature in summer, we should pay attention to mastering scientific protection and sports rehabilitation methods. If you feel unwell, you should immediately stop exercising and cool down and get rid of heat. If it is serious, you should seek medical advice in time.
Indoor and outdoor should be distinguished.
The reporter learned through interviews that with the recent high temperature weather, many fitness enthusiasts prefer to use all kinds of fitness equipment indoors when participating in physical exercise, but some people are still keen on running, cycling and ball games outdoors.
In this regard, Han Zhen, deputy director of the emergency department of Beijing Friendship Hospital affiliated to Capital Medical University, believes that strenuous exercise should be avoided as much as possible at noon when outdoors at high temperature, and certain sun protection measures are needed during exercise. "When the outdoor temperature exceeds 35℃, especially when the humidity is high, it is necessary to avoid long-term strenuous exercise, such as long-distance running and football. When the sun is particularly strong, you should also reduce outdoor exercise and try to avoid direct sunlight on your head. It is best to exercise outdoors in the early morning or evening when the weather is cool. "
Wang Dahui told reporters that the outdoor exercise temperature is higher, and people are more alert to the changes in their bodies, but it is often easy to ignore when exercising indoors. Indoor fitness should pay attention to the temperature and humidity of the air conditioner, which is generally recommended to be between 22 and 24 degrees Celsius, and maintain appropriate humidity to provide a comfortable exercise environment. "If the temperature is too low, once you enter the outdoor high-temperature environment after exercise, it is easy to produce diseases such as colds and dysentery. In an air-conditioned room, it is necessary to ensure good indoor air circulation. You can increase air flow by opening windows or using fans. "
Guo Yong, the physical fitness coach of the national winter sports team, suggested that in hot weather, you can choose some low-intensity exercise methods, such as walking, aerobics, yoga, etc., to reduce physical consumption. "Under high temperature, indoor projects can be considered more, but we must avoid too low room temperature and too high exercise intensity."
Scientific fitness has a coup
Facing the contradiction between hot weather and physical exercise, is there any more scientific and reasonable fitness method and guidance that can not only achieve fitness effect, but also effectively avoid the sports risks brought by high temperature? The answer is yes.
Wu Peng, deputy director of Arthroscopy and Sports Medicine Center of Shanghai Tenth People’s Hospital, believes that in order to achieve scientific fitness at high temperature, special attention should be paid to the following aspects: properly adjusting exercise intensity to avoid overwork; Sports clothes and shoes and socks with good air permeability, sweat absorption and quick drying should be selected so that the body can better dissipate heat and sweat; Exercise in high temperature weather should be fully hydrated, especially salt and electrolyte; Take regular rest during exercise to avoid overwork; Don’t eat cold drinks, drink iced drinks or take a cold bath immediately after exercise.
Wu Peng also reminded bodybuilders that antipyretics such as acetaminophen and ibuprofen are ineffective for patients with heatstroke, and they may aggravate liver damage or cause kidney damage and gastrointestinal bleeding, so these drugs are not recommended.
Li Liang, an associate researcher at the National Physical Fitness and Scientific Fitness Research Center of the Institute of Physical Education of the State General Administration of Sport, said in an interview that the most important thing in high-temperature weather is to reasonably choose sports events, time and equipment, and make corresponding adjustments according to personal physical fitness and environmental conditions. "Especially for people with heart disease and hypertension, fitness activities should be carried out reasonably and moderately under the guidance of experts."