“冬練三九，夏練三伏”？別讓口號害了你！

“冬練三九，夏練三伏”，這句古老的口號，曾激勵了無數健身愛好者勇往直前，不畏嚴寒酷暑。然而，當這句口號遇上現代社會的極端天氣，它是否真的還適用？近日，鄭州一男子在高溫天堅持跑步幾公里後昏迷，體溫高達40°C，險些喪命，這一事件再次爲我們敲響了警鐘。

熱射病：不只是陽光的“饋贈”

很多人以爲，熱射病只是被陽光曬出來的。殊不知，密閉的環境、高強度的體力活動，甚至炒菜等日常行爲，都可能成爲熱射病的誘因。鄭州這位男子的遭遇，就是一場生動的教訓。他在高溫天堅持跑步，結果卻因身體無法承受極端負荷而昏迷。醫生緊急降溫兩天後，他才得以脫險。這一事件，無疑給我們敲響了關於科學鍛鍊的警鐘。

網友聲音：從實踐中汲取教訓

看看網友們的回覆，你會發現，很多人都有過類似的經歷。有人在高溫下跑了幾百米就感到身體不適，有人在溼度極高的天氣裏夜跑後兩眼一黑，還有人因爲過度鍛鍊而差點喪命。這些真實的案例，都在告訴我們一個道理：鍛鍊雖好，但也要講科學。

科學鍛鍊：與高溫“和解”

那麼，如何在夏天科學鍛鍊呢？首先，時間選擇至關重要。早晨或傍晚，當太陽尚未升起或已經落山，是鍛鍊的最佳時機。此時氣溫相對較低，空氣新鮮，非常適合戶外運動。其次，鍛鍊強度要適中。不要盲目追求距離和速度，而是要根據自己的身體狀況和天氣情況來調整。再次，補充水分和電解質也至關重要。運動前、運動中、運動後都要及時補水，避免脫水現象的發生。

室內鍛鍊：避暑的好選擇

當然，如果天氣實在太熱，或者你不喜歡戶外運動，室內鍛鍊也是一個不錯的選擇。空調房內，你可以進行瑜伽、健身操、動感單車等運動，既避免了高溫的困擾，又能達到鍛鍊的效果。

結語：別讓口號成爲“魔咒”

“冬練三九，夏練三伏”，這句口號曾經激勵了無數人。但在現代社會，我們更需要的是科學、合理的鍛鍊方式。不要讓這句口號成爲束縛我們的“魔咒”，而是要根據自己的實際情況和天氣情況來靈活調整鍛鍊計劃。畢竟，健康纔是最重要的財富。

在這個夏天，讓我們用科學的方式與高溫“和解”，享受鍛鍊帶來的樂趣和益處吧！記住，鍛鍊雖好，但也要量力而行、科學規劃哦！

作者簡介：梁世傑 中醫高年資主治醫師，本科學歷，從事中醫臨牀工作24年，積累了較豐富的臨牀經驗。師從首都醫科大學附屬北京中醫院肝病科主任醫師、著名老中醫陳勇，侍診多載，深得器重，盡得真傳！擅用“商湯經方分類療法”、專病專方結合“焦樹德學術思想”“關幼波十綱辨證”學術思想治療疑難雜症爲特色。現任北京樹德堂中醫研究院研究員，北京中醫藥薪火傳承新3+3工程—焦樹德門人（陳勇）傳承工作站研究員，國際易聯易學與養生專委會常務理事，中國中醫藥研究促進會焦樹德學術傳承專業委員會委員，中國藥文化研究會中醫藥慢病防治分會首批癌症領域入庫專家。榮獲2020年中國中醫藥研究促進會仲景醫學分會舉辦的第八屆醫聖仲景南陽論壇“經方名醫”榮譽稱號。2023年首屆京津冀“扁鵲杯”燕趙醫學研究主題徵文優秀獎獲得者。事蹟入選《當代科學家》雜誌、《中華英才》雜誌。

"Practice three days in winter and three days in summer"? Don''t let the slogans hurt you!

The ancient slogan, "Practice three times in winter and three times in summer," has inspired countless fitness enthusiasts to go forward and not fear the cold and heat. However, when this slogan meets the extreme weather of modern society, does it really apply?Recently, a man in Zhengzhou fell into a coma after running for several kilometers in hot weather. His body temperature reached 40 ° C and he almost died. This incident has sounded the alarm for us again.

Heat-ray disease: not just a ''gift'' of sunlight

Many people think that heat fever is just a result of sun exposure. In fact, a confined environment, high-intensity physical activity, and even daily activities such as cooking can become the trigger of heat exposure. The experience of this man in Zhengzhou is a vivid lesson. He insisted on running on hot days, only to fall into a coma as his body could not withstand the extreme load. It took two days for doctors to emergencyly cool him down before he was saved. This incident has no doubt raised alarm bells about scientific exercise.

Online Voices: Learning from Practice

If you look at the responses from the internet users, you will see that many people have had a similar experience. Someone ran a few hundred meters in the heat and felt unwell, someone had a dark eye after running at night in extremely humid weather, and someone nearly died because of excessive exercise. These real examples all tell us a lesson: exercise is good, but it''s also a science.

Scientific exercise: "reconciling" with heat

So how to exercise scientifically in the summer? First, time selection is crucial. The best time to exercise is in the morning or evening, when the sun has not risen or has already gone down. At this time the temperature is relatively low and the air is fresh, which is very suitable for outdoor sports. Second, the intensity of the exercise should be moderate. Don''t blindly pursue distance and speed, but make adjustments based on your physical condition and weather conditions. Again, replenishment of water and electrolytes is also essential. Before, during and after exercise, we must hydrate in time to avoid the occurrence of dehydration.

Indoor exercise: a great summer escape

Of course, if the weather is too hot, or if you don''t like the outdoors, indoor exercise is also a good option. In the air-conditioned room, you can perform yoga, fitness exercises, moving bicycles and other sports, which not only avoid the problems of high temperatures, but also achieve the effect of exercise.

Conclusion: Don''t let the slogan become a "spell"

"Practice three days in winter and three days in summer," the slogan once inspired countless people. But in modern society, what we need more is a scientific and rational way of exercising. Don''t let this slogan become a "spell" that binds us, but be flexible in adjusting your exercise schedule to your actual situation and the weather. After all, health is the most important asset.

This summer, let''s "reconcile" ourselves to the heat in a scientific way and enjoy the fun and benefits of exercise! Remember, exercise is good, but you also need to work hard and plan scientifically.

Author Bio: Liang Shijie is a senior medical practitioner in traditional Chinese medicine with an undergraduate degree. He has been engaged in traditional medicine clinical work for 24 years and has accumulated a wealth of clinical experience. Following Chen Yong, chief physician of liver disease at Beijing Traditional Medicine Hospital, affiliated with Capital Medical University, and renowned old Chinese medicine, he has been treated for many years and received great attention. He specializes in the treatment of difficult diseases using "conversational traditional therapy" and special treatments combined with the academic ideas of Jiao Shude and Guan Yubo''s ten-level diagnosis.He is currently a researcher at the Shude Tang TCM Research Institute in Beijing, a fellow at the new 3 + 3 project of traditional Chinese medicine flame inheritance in Beijing - a scholar at the inheritance workstation of Jiao Shude''s protégés (Chen Yong),He is a standing committee member of the International Expert Committee on E-learning and Health Care, a member of the Jiao Shude Academic Heritage Special Committee of the Chinese Association for the Advancement of Chinese Medicine Research, and the first cancer specialist to be included in the chapter of the Chinese Pharmaceutical Culture Research Association. Won the 2020 China Association for the Promotion of Traditional Chinese Medicine Zhongjing Medical Branch held the eighth session of the Medical Saint Zhongjing Nanyang Forum "Classic Prescription Famous Doctor" honorary title. The winner of the first Beijing-Tianjin-Hebei "Pingui Cup" Yanzhao Medical Research Essay Award in 2023. His work was featured in the journal Current Scientist and the journal Chinese Talent.