夏季老年人健身运动注意事项
Precautions for fitness and exercise for the elderly in summer
炎炎的烈日并没有影响老年朋友的运动热情，但是，一定要顺应四季气候的变化而行动，否则会适得其反，无法达到健身的目的，甚至会严重损害身体的健康。因此，夏季健身一定要注意以下事项：
The scorching sun does not affect the enthusiasm of elderly friends for sports, but it is necessary to act in accordance with the changes in climate throughout the four seasons, otherwise it will backfire, fail to achieve fitness goals, and even seriously damage the health of the body. Therefore, the following precautions must be taken during summer fitness:
01、避免高温环境
01. Avoid high temperature environments
当人处于高温环境时，大部分平时“关闭”的微循环毛细血管会开放，这将使循环血量随之下降，导致心脏和大脑等重要器官出现供血不足的状况。因此，应该避免在阳光强烈的正午时分到下午两点期间进行户外运动。
When a person is in a high-temperature environment, most of the microcirculation capillaries that are usually "closed" will open, which will cause a decrease in circulating blood volume and lead to insufficient blood supply to important organs such as the heart and brain. Therefore, outdoor activities should be avoided between noon and 2pm when the sun is strong.
02、选择吸汗服装
02. Choose sweat-absorbing clothing
夏天温度和湿度都非常高，一定要穿吸汗、宽敞和透气性良好的浅色棉质衫，以防运动时产生的汗液无法及时排出去，对心脏造成压力。
In summer, the temperature and humidity are very high. It is important to wear light colored cotton sweatshirts that absorb sweat, are spacious, and have good breathability, in order to prevent sweat generated during exercise from not being discharged in a timely manner and causing pressure on the heart.
03、饮水不可过量
03. Do not drink too much water
在温度较高的环境下运动，会使身体内的水分和盐分流失得更快。所以，*好在运动前半小时喝 800毫升水；并在外出运动时随身携带一瓶白开水、绿豆汤或者是淡盐水，同时采用少量多次的喝法。
Exercising in a warmer environment can cause faster loss of water and salt in the body. So, fortunately, drink 800 milliliters of water half an hour before exercising; And carry a bottle of plain water, mung bean soup, or light salt water with you when going out for exercise, and drink it in small amounts multiple times.
04、适时减少运动
04. Reduce exercise in a timely manner
高温环境下，机体消耗大，应该减少运动量和运动时间，在运动过程中多休息。高血压患者进行 5-20 分钟的健身跑即可，也可以采取跑 1 分钟走 2 分型线  流水槽模具 景观石 检查井钢模具 保定通风管道 隔离墩模具 保定保洁公司钟的方式；糖尿病者可以慢走 15-30 分钟，速度视个人体力而定，每分钟 70 步到 120 步。
In high temperature environments, the body consumes a lot, so it is necessary to reduce the amount and duration of exercise, and rest more during exercise. Hypertensive patients can do a 5 to 20 minute fitness run, or they can take a 1 minute run and a 2 minute walk; People with diabetes can walk slowly for 15-30 minutes at a speed of 70 to 120 steps per minute, depending on their physical strength.