Scientifically plan exercise time and intensity: choose to engage in outdoor activities in the early morning or evening, avoid the scorching noon sun, to reduce the risk of heatstroke. Flexibly adjust the intensity of exercise according to the individual's physical condition, step by step, to avoid physical injury caused by excessive exercise.

Adequate warm-up preparation: Warm up is an indispensable part of any exercise. Warm up the body with about 10 minutes of light aerobic exercise (such as jogging or standing still), followed by dynamic and static stretching to increase muscle flexibility and prevent sports injuries.

Balancing sun protection and breathability: When engaging in outdoor activities, apply sunscreen, wear sun hats and sunglasses to reduce UV damage. Wear breathable sportswear to help sweat evaporate quickly and keep the body dry.
Water and electrolyte supplementation: Supplement 100-300 milliliters of water 2 to half an hour before exercise, and also replenish water in a timely manner during and after exercise. During the process of sweating heavily, timely and moderate intake of beverages or foods containing electrolytes, such as sports drinks, diluted salt water, etc., is necessary to maintain fluid balance.

Reasonably arrange rest and recovery: Provide sufficient rest time between training intervals and training programs. It is recommended to leave 1-2 minutes of rest time between each training group to ensure high-quality sleep every day. The optimal daily sleep duration for adults is 7-8 hours.

Balanced diet: After exercise, it is necessary to have a balanced diet and increase the intake of protein and carbohydrates to supplement energy and repair muscles. At the same time, control the intake of high-fat foods to avoid indigestion.

Choose appropriate exercise based on personal interests, physical fitness, and health status, and avoid overexertion.

Through these tips, you can better protect yourself, improve fitness effectiveness, and enjoy a healthy lifestyle in your daily fitness routine.