Winter has arrived. Due to the change of climate, it is necessary to pay attention to some issues during the daily exercise and avoid the occurrence of health problems. The cold weather in winter, the body's metabolic function is not as strong as when it is hot, it is a high incidence of many diseases, and strengthening physical exercise is an essential health care method.
Winter outdoor sports should pay attention to doing some protective measures.
1, do warm up before exercise.
In general, when you feel that your body begins to sweat, you should say that warm-up has already been done. Warm-up can be done with some indoor exercise equipment, or you can warm up outdoors, such as a small step and jog.
2, wear clothes to have levels.
Many people think that outdoor exercise can only wear sportswear, the reason is that the movement will not be cold. However, when the body generates more calories during exercise, it is only in the middle segment, and it is very easy to be affected by the outside temperature after a while. Therefore, at the end of the break and at the end of the exercise, clothing should be added in time.
3, before and after exercise to add moisture.
The amount of water required for outdoor exercise in winter is the same as in summer. Drinking water can be ordinary water or sports drinks. On the other hand, in cold weather, many people will want to have a cup of hot coffee or chocolate and then go out to exercise. This is unscientific because it contains caffeine, which causes water loss to the body. It is the most taboo beverage before exercise.
Outdoor activities in winter can increase calorie production, regulate metabolism, and increase cerebral cortex excitement and body temperature regulation. Therefore, winter refining is an important method for protecting the sun and protecting the sun, but wintering must be done with caution.
(1) Fully warm-up activities
When performing fitness exercises in winter, especially when outdoors, warm-up preparation is the first step. After jogging, unarmed exercises, and light exercise equipment, the body heat will slightly sweat, and then a more intense fitness exercise will be performed. If you do not do warm-up exercises, it will often cause muscle strains, joint sprains.
(2) Appropriate clothing thickness
During winter fitness activities, special attention should be paid to keeping the head, back and feet warm. In the outdoor fitness exercise should pay attention to keep warm, after the exercise must not stand in a windy place, but should return to the room as soon as possible, wipe the sweat, put on clean clothes.
(3) Clean and comfortable environment
When performing indoor exercise, be sure to keep the room air-flowing and fresh. In addition, it is not advisable to exercise in winter in an open-air environment where the smoke is diffuse and air is turbid. At the same time, it should be noted that weather with bad weather conditions, such as heavy sand, heavy snow, or cold weather, should not be exercised outdoors. When you exercise outdoors, you should pay attention to where you can go to the sun and avoid the wind.
(4) Appropriate exercise methods
Winter fitness should increase the intensity and intensity of exercise, increase the number of exercises and the number of groups, while increasing the content of aerobic exercise, and accordingly prolong the exercise time, to improve function, develop special qualities, consume body fat, prevent excessive accumulation of fat. In addition, pay attention to exercise interval should be appropriately shorter, especially in the outdoors should avoid standing in the cold air for a long time.
(5) According to individual physique
Outdoor exercise in winter should be changed and adjusted according to the individual's physical condition. For patients with cardiovascular disease, sharp movements should be forbidden, and the amount of exercise should be gradual. Middle-aged and elderly people suffering from respiratory diseases, such as chronic bronchitis, emphysema, asthma, pulmonary heart disease, and low blood pressure, should avoid static muscles. In the cold winter season, we must strictly adhere to nasal breathing and avoid cold air straight to the human lungs. Middle-aged and elderly people suffering from digestive diseases must strengthen their abdominal muscles and improve their functions. People with rheumatic or rheumatoid arthritis who perform outdoor activities can improve blood circulation in the joints and their surrounding organs and relieve pain. During exercise, it is necessary to appropriately increase the warmth of the joints
Winter outdoor sports should pay attention to doing some protective measures.
1, do warm up before exercise.
In general, when you feel that your body begins to sweat, you should say that warm-up has already been done. Warm-up can be done with some indoor exercise equipment, or you can warm up outdoors, such as a small step and jog.
2, wear clothes to have levels.
Many people think that outdoor exercise can only wear sportswear, the reason is that the movement will not be cold. However, when the body generates more calories during exercise, it is only in the middle segment, and it is very easy to be affected by the outside temperature after a while. Therefore, at the end of the break and at the end of the exercise, clothing should be added in time.
3, before and after exercise to add moisture.
The amount of water required for outdoor exercise in winter is the same as in summer. Drinking water can be ordinary water or sports drinks. On the other hand, in cold weather, many people will want to have a cup of hot coffee or chocolate and then go out to exercise. This is unscientific because it contains caffeine, which causes water loss to the body. It is the most taboo beverage before exercise.
Outdoor activities in winter can increase calorie production, regulate metabolism, and increase cerebral cortex excitement and body temperature regulation. Therefore, winter refining is an important method for protecting the sun and protecting the sun, but wintering must be done with caution.
(1) Fully warm-up activities
When performing fitness exercises in winter, especially when outdoors, warm-up preparation is the first step. After jogging, unarmed exercises, and light exercise equipment, the body heat will slightly sweat, and then a more intense fitness exercise will be performed. If you do not do warm-up exercises, it will often cause muscle strains, joint sprains.
(2) Appropriate clothing thickness
During winter fitness activities, special attention should be paid to keeping the head, back and feet warm. In the outdoor fitness exercise should pay attention to keep warm, after the exercise must not stand in a windy place, but should return to the room as soon as possible, wipe the sweat, put on clean clothes.
(3) Clean and comfortable environment
When performing indoor exercise, be sure to keep the room air-flowing and fresh. In addition, it is not advisable to exercise in winter in an open-air environment where the smoke is diffuse and air is turbid. At the same time, it should be noted that weather with bad weather conditions, such as heavy sand, heavy snow, or cold weather, should not be exercised outdoors. When you exercise outdoors, you should pay attention to where you can go to the sun and avoid the wind.
(4) Appropriate exercise methods
Winter fitness should increase the intensity and intensity of exercise, increase the number of exercises and the number of groups, while increasing the content of aerobic exercise, and accordingly prolong the exercise time, to improve function, develop special qualities, consume body fat, prevent excessive accumulation of fat. In addition, pay attention to exercise interval should be appropriately shorter, especially in the outdoors should avoid standing in the cold air for a long time.
(5) According to individual physique
Outdoor exercise in winter should be changed and adjusted according to the individual's physical condition. For patients with cardiovascular disease, sharp movements should be forbidden, and the amount of exercise should be gradual. Middle-aged and elderly people suffering from respiratory diseases, such as chronic bronchitis, emphysema, asthma, pulmonary heart disease, and low blood pressure, should avoid static muscles. In the cold winter season, we must strictly adhere to nasal breathing and avoid cold air straight to the human lungs. Middle-aged and elderly people suffering from digestive diseases must strengthen their abdominal muscles and improve their functions. People with rheumatic or rheumatoid arthritis who perform outdoor activities can improve blood circulation in the joints and their surrounding organs and relieve pain. During exercise, it is necessary to appropriately increase the warmth of the joints
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