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/etc/nginx/nginx.conf.“三伏天”怎样健身?运动专家来支招
17:26:47 -
　　“冬练三九，夏练三伏。”近日我省各地高温警报频响，一些地区气温突破40℃。酷热的“三伏天”，应该怎样进行健身运动?省体育专科医院副院长黄建良建议，要保持低运动量，健身时间不宜过长，避免剧烈、高强度的运动，同时注意劳逸结合。
　　合理选择时段和方式
　　“三伏天”是指出现在小暑与大暑之间，一年中气温最高且又潮湿、闷热的日子，人们容易产生生理及心理上的疲困，表现为没有精神和食欲不振，不想参加任何社会活动。黄建良表示，其实只要方式、方法合理，适当的户外活动和锻炼还是对身体有益的。
　　那么“三伏天”运动有哪些注意事项呢?黄建良表示，首先就是一定要科学选择锻炼时间，尽量选择早晚日照不是很强的时候进行。早晨锻炼有助于促进血液循环，傍晚健身有助于睡眠。在项目选择上，游泳、羽毛球、太极拳都是不错的健身方式，也可以选择适量的有氧运动，比如跑步、散步、骑自行车、健身操和瑜伽等。
　　控制强度劳逸结合
　　在运动时，一定要控制强度，因为“三伏天”运动时人体的消耗比较大，如果控制不好运动量，容易诱发身体不适。特别是游泳时，要注意适当的热身和韧带拉伸，以免冷热不均，人体出现抽筋和中暑等症状。
　　饮食的营养搭配一定要注意，同时要保证充足的睡眠。黄建良告诫，“三伏天”运动后，人体内能源物质、维生素和矿物质大量消耗，所以在健身后一定要多补充蛋白质、维生素等身体必需的营养元素，饮食上最好荤素搭配，多喝白开水。可以少吃多餐，多吃水果和蛋白质含量较高的食品，运动完后最好别吃太油腻的东西，吃含水分高的食物有助于及时补充身体水分。
　　黄建良提醒，运动后一定不要立即冲冷水澡，因为运动导致毛孔张开，冷水刺激很容易引起感冒等病症，最好等身上的汗都干了再用温水冲澡，水温应高于体温1至2摄氏度，这样可以使肌肉得到充分的放松，缓解疲劳。
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