1, do enough warm-up preparation before exercise.
Generally speaking, when you feel that you are sweating, you should say that you have done enough warm-up. You can use some indoor sports equipment to warm up, or you can warm up outdoors, such as jogging. When doing warm-up running, don't increase the speed to a very high speed at once, otherwise you will have difficulty breathing, and in severe cases, you may cause respiratory diseases. It is considered that when the speed reaches a certain speed, nasal inhalation can no longer meet the needs of the body, and mouth breathing is needed, while the temperature of the outside air is extremely low. At this time, breathing is extremely irritating to the respiratory tract, so it is necessary to slowly speed up and let the respiratory tract slowly adapt to the external temperature.
2. Wear layered clothes.
Many people think that you can only wear sportswear for outdoor sports because it won't be cold when you exercise. However, the human body generates more heat during exercise, which is only in the middle, and it is very vulnerable to the influence of external temperature when connected in series. Therefore, at the end of rest and exercise, clothes should be added in time. That is to say, with the increase of exercise and perspiration, slowly thin clothes; You should put on your clothes immediately after the exercise. Don't wait for the sweat to dry before adding clothes. The chances of catching a cold are nine times out of ten.
3. Replenish water in time before and after exercise
Outdoor sports in winter need as much water as in summer. Drinking water can be ordinary water or sports drinks. On the other hand, in cold weather, many people want to drink a cup of hot coffee or chocolate before going out for exercise, which is unscientific, because it contains caffeine, which will make people lose water and is the most taboo drink before exercise.
4. The environment should be clean, comfortable and safe.
When you exercise indoors, you must keep the indoor air circulating and fresh. In addition, winter is not suitable for exercise in the open air environment with oil smoke and turbid air. At the same time, we should pay attention to the weather with poor climatic conditions, such as sandstorm, heavy snow or cold weather, and do not engage in outdoor sports for the time being. When doing outdoor sports, you should pay attention to choosing sunny and sheltered places. When exercising outdoors, you should pay attention to staying away from lakes or puddles, and pay attention to whether the road surface is too slippery. Take warm-keeping measures, such as gloves and earmuffs, to prevent frostbite of hands and ears when running fast.
5, choose the right way and method of exercise
In winter, we should improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat. In addition, pay attention to shorter exercise intervals, especially standing in cold air for a long time outdoors. In addition, pay attention to the order of exercise, and be sure to warm up at the beginning; Then stretch the ligament to reduce the chance of physical injury; Then we should gradually strengthen the intensity of exercise, step by step, and don't suddenly increase the intensity. Finally, to relax can shorten the recovery time of muscles.
6. Make a good exercise plan according to personal physique.
Outdoor sports in winter should be changed and adjusted according to personal physique. For patients with cardiovascular diseases, strenuous exercise should be prohibited and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided. In the cold winter, we should strictly insist on breathing through the nose to prevent cold air from reaching the lungs. Middle-aged and elderly people with digestive system diseases should strengthen abdominal muscle exercise to improve the function of digestive tract organs. For people with rheumatic or rheumatoid arthritis, outdoor activities can improve the blood circulation of joints and their surrounding organs and relieve pain. When exercising, the joints should be properly kept warm.