1. It is necessary to keep exercising in the six solar terms in winter. Although the weather is cold in the six solar terms in winter, we should stick to fitness. Doing physical exercise in six solar terms in winter is of great benefit to the health of the body for one year.
(1) Do you really believe Voltaire's famous saying "Life lies in sports", or are you just paying lip service to it? Whether you insist on fitness exercise in winter is the actual test for you. Cold in winter can make people lazy. If there is no will, it is easy to find an excuse not to exercise.
"If you use it, you will enter, and if you waste it, you will retreat." Using it is a universal law of nature, and whoever violates it will be punished. In winter, people stay indoors for more than six solar terms, exercise less, feel depressed and have a great appetite. In this way, they will gain weight, but their vitality will be greatly reduced; It is also a test of will to exercise in the six solar terms in winter. Persisting in winter training can improve the excitability of cerebral cortex, strengthen the central body temperature regulation function, make the body balance with climate and environment, adapt to cold stimulation, and effectively improve the body's cold resistance. Good health can also stimulate hematopoietic function and enhance hematopoietic function and disease resistance. Therefore, people who insist on winter training rarely have anemia, colds, tonsillitis, bronchitis and pneumonia. As the saying goes: "Exercise more in winter and get sick less; Lazy in winter, drink a bowl of medicine. "Winter exercise can not only enhance the will to overcome difficulties, but also improve the interest in exercise, making winter exercise a' happy exercise'.
(2) Winter exercise can enhance the body's resistance. The exercise of six solar terms in winter can promote human metabolism, make physiological functions vigorous and enhance body resistance.
Winter exercise helps to prevent brain aging. When people get old, the brain will gradually degenerate and shrink, the number of brain cells will decrease, and the function of the brain and even the entire nervous system will decline, such as decreased attention, memory, emotional instability, and weakened orientation. Physical exercise can accelerate the blood circulation of human body, thus increasing the blood flow of cerebral vessels, improving the oxygen supply of brain cells, promoting brain metabolism and reducing brain fatigue. In addition, regular and coordinated movements in exercise can make the motor area of the cerebral cortex exercise, make its response rapid and accurate, and at the same time make the brain cells inhibited by abstract thinking have a good rest, thus improving brain function.
Exercise in six solar terms in winter can enhance heart function. Regular exercise can fully exercise the heart muscles, make them strong, enhance cardiovascular elasticity and increase blood flow to meet the needs of the heart itself, thus improving the working state of the heart and enhancing its function.
Six solar terms fitness exercise in winter can reduce fat and lose weight. It is not difficult to find that every winter, whether fat or thin, weight will increase, especially fat. Most of this weight gain is fat, not water. In fact, this is a physiological need. Because of the cold weather in the six solar terms in winter, people need to store more fat in their bodies to resist the cold attack. Except the fat and sugar consumed, the rest will be stored to meet physiological needs. Of course, sugar will also be quickly converted into fat, increasing fat.
Among many ways to lose weight, exercise is the best way to lose weight in the six solar terms in winter, but we must persevere and not "fish for three days and dry the net for two days". Muscle exercise requires a lot of calories, which are provided by burning sugar and fat. Exercise can help to consume fat and sugar in the body, thus achieving the goal of losing weight.
Six solar terms exercise in winter can also exercise respiratory muscles and keep lungs healthy. Regular exercise can increase vital capacity and improve lung function.
It is of great significance to carry out fitness exercise in six solar terms in winter to prevent muscle atrophy and osteoporosis. During exercise, the number of open capillary network in muscle increases, which is dozens of times more than that at rest, so that muscle can get enough blood to nourish it, making it plump, elastic and contractile. Muscles are attached to bones. With the improvement of muscle circulation, the blood supply of bones increases correspondingly and the metabolism is vigorous, thus delaying the aging process such as decalcification and osteoporosis of bones and making bones tough and healthy.
In addition, physical exercise in six solar terms in winter can also increase gastrointestinal peristalsis, stimulate appetite, increase the absorption of nutrients, improve human immune function, enhance resistance to diseases, improve adaptability to environmental changes and cold stimuli, enhance the body's cold tolerance, and avoid the harm of cold to the body.
2. Fitness programs that meet the six solar terms in winter There are mainly the following fitness programs that are suitable for the six solar terms in winter. You can choose scientifically according to your body and the surrounding environment.
(1) Skipping rope is an economical, simple and effective fitness exercise. Jumping rope for half an hour in a row consumes almost the same calories as swimming. Perfect for the six solar terms in winter.
Pay attention to the following points when skipping rope:
√ When skipping rope, put the rope on the heel first, then jump out from the back to the front, and then bounce up and down after the sole of your foot touches the ground.
√ When skipping rope, keep your knees bent and your hips relaxed, with the same landing point and steady rhythm every time.
√ You can stand well before and after skipping rope to stretch your whole body muscles, which is helpful to warm up before jumping and cool down after jumping.
√ You can jump 2 ~ 3 times a day, each time 1o ~ 15 minutes.
(2) Long-distance running Winter long-distance running is not only a fitness exercise for all ages, but also an endurance exercise. Long-distance running can also have a good effect on cardiopulmonary function, strengthen myocardial contractility and increase cardiac output. And the efficiency of oxygen absorption and transportation is improved. Therefore, long-distance running makes people full of energy and physical strength. Modern research has found that long-distance running can promote fat metabolism, convert fat into heat energy and consume it, and play a role in losing weight, reducing blood fat and preventing atherosclerosis. Long-distance running can also mediate the functions of brain nerve and cardiovascular system and the process of excitement and inhibition, thus eliminating the tension of nerves and blood vessels, so that some hypertensive patients can recover from long-distance running. Long-distance running can make bones tough, increase support and enhance muscle toughness.
In order to ensure safety and achieve satisfactory exercise effect, long-distance running should pay attention to the following items:
(1) Physical Examination People who take part in long-distance running, old and young, should have a necessary physical examination to know their physical condition, especially their cardiopulmonary function and blood pressure. The number of exercises per week and the amount of exercise each time should be carried out under the guidance of a doctor. This can better improve the exercise effect.
2 Clothing Prepare a loose sportswear and a pair of sports shoes with moderate elasticity and fit. This will not only make you feel comfortable running, but also make you feel energetic.
③ Insist on gradual progress.
Beginners should alternate walking and jogging to gradually increase the amount of exercise. Grasp your own standards. The intensity of long-distance running is determined by speed. Different people have different reactions because of their weight, physique, physical condition and exercise time. Heart rate is a direct measure of exercise intensity. The heart rate during exercise should not exceed the heart rate at rest plus 60 times. After exercise, the heart rate will return to normal, and it is advisable not to feel tired the next day.
④ Be fully prepared. Before every exercise, you should be fully prepared, relax your muscles, move your joints, and be eager to try, so that your body will have a slight fever. At this time, you won't feel asthma when you enter the long-distance running.
⑤ Pay attention to the posture of natural drooping of shoulders, with elbows swinging inward and forward, body leaning forward slightly, feet touching the ground first, and then all feet touching the ground, so that calf muscles are relaxed and not tired. Breathing should be coordinated with the pace, two steps at a time.
⑥ Choose a good long-distance running venue. Don't run on the road with heavy traffic. When running, the ventilation will increase, and the exhaust gas and dust emitted by the car will easily stimulate the respiratory tract and be harmful to the body. And noise can also cause bad stimulation to people.
All landowners long-distance running at least three times a week, each time for 30 to 40 minutes. If the interval is more than 3 days, the recovery of long-distance running should start from a lower intensity.
In addition to the above precautions, it should also be noted that you can't run long-distance running immediately after supersaturated meals. At the end, do a good job of tidying up and don't stop running suddenly. You should slow down, walk, relax your muscles, gradually eliminate sweat and restore calm.
(3) Skating is the most suitable sport in winter, which can not only improve physical fitness and multi-system function, but also increase the body's metabolism, generate heat, resist the cold, help to adjust mood and restore fatigue.
When skating, it is easy to get frostbite because of the low temperature and high speed. Therefore, we should pay attention to the following points when skating:
√ Get ready for activities, let your body heat up and your joints move.
Hold your toes, shake them back and forth, rub your ears, nose, back of your hand and other exposed parts with your hands, and then ice them.
√ Shoes and socks should be suitable, and clothes and hats should be warm.
Too tight shoes and socks affect blood circulation, so that peripheral blood is blocked and frostbite is easy to occur.
√ The freezing time should not be too long.
After a long time, it is easy for some parts to freeze and lose consciousness, leading to severe frostbite without knowing it.
√ In case of frostbite, handle it properly.
Do not bake or hot compress the frostbitten area with fire. If your feet and shoes and socks are frozen together, don't pull hard to avoid hurting your skin. When frostbite is severe, you should seek medical treatment.
(4) Winter swimming has obvious effects of strengthening the body, resisting aging and prolonging life. Therefore, regardless of the north or the south, winter swimmers are increasing year by year. If the north has become a popular habit, then the south has great potential to catch up. Benefits of winter swimming The benefits of winter swimming mainly include the following points:
The first is to enhance the function of respiratory organs and reduce or prevent respiratory diseases that are prone to occur in winter. Water is 800 times denser than air. When people swim in the water, they have to bear a lot of pressure. Therefore, respiratory muscles should strive to overcome the pressure of water, deepen breathing, increase vital capacity, thereby enhancing their adaptability to environmental stimuli and reducing the occurrence of diseases.
Second, winter swimming makes muscle fibers increase and thicken, and muscle strength increases, thus improving speed, endurance and agility.
Thirdly, winter swimming can improve the blood circulation of limbs and the metabolism of the body, which is very helpful to relieve senile diseases such as bone tissue hyperplasia, muscle soreness, joint stiffness and slow movement. Many hospitals and sanatoriums in developed countries use swimming therapy to treat arthritis and other diseases.
Fourth, there are assistants to improve the whole body blood circulation during winter swimming. When swimming, water massages the body. When entering the water for the first time, the skin gets cold, causing vasoconstriction reaction, which leads to a large amount of peripheral blood entering the internal organs. After swimming for a period of time, due to the heat generated by water massage, the skin blood vessels expand, and a large amount of blood flows from the internal organs to the body surface. This contraction is like blood vessels doing exercise, which can not only enhance the elasticity of blood vessels, but also increase the blood flow of coronary arteries.
Fifthly, winter swimming can increase lipase in the blood, thus accelerating the decomposition of cholesterol, reducing the deposition of cholesterol on the blood vessel wall, and preventing and alleviating arteriosclerosis, hypertension and cardiovascular and cerebrovascular diseases in the elderly. In addition, it can also reduce blood sugar and blood viscosity.
Sixth, winter swimming can improve cold resistance and immunity. Winter swimming can improve vitality and quality of life by promoting metabolism, thus improving and enhancing the cold resistance of human body, which is much better than adding clothes and quilts to keep out the cold. This is the internal cause-the improvement of human instinct, so it can prevent a series of diseases caused by external causes.
2 Precautions in Winter Swimming Winter swimming is, after all, an "anti-natural" and "anti-seasonal" sport, and there should be an adaptation process. Before winter swimming, especially middle-aged and elderly people, we should have a serious physical examination. People with severe hypertension and cardiovascular and cerebrovascular diseases should follow the doctor's advice and should not swim in winter. Before swimming in winter, do enough warm-up activities and drink a cup of hot water. When swimming, you should do what you can, enough is enough, step by step. Moreover, we should pay special attention to the feeling after swimming, so as to feel relaxed and happy all over and refreshed. Only when you feel good after swimming can you get interested, persevere and swim nonstop. After tasting the sweetness of winter swimming, winter swimming can leave a "memory" on the biological clock and swim again next winter. At this time, winter swimming will become a part of your winter life, and it is not normal not to swim in winter.
(5) Climbing stairs for fitness It is difficult to do outdoor activities in winter, so people can use stairs for effective exercise. According to statistics, ordinary people use normal speed to climb stairs, consuming about 92 1 kilojoule per 10 minute, and the heat consumption of going downstairs is 1/3 of going upstairs. Climbing stairs consumes 10 times more heat than sitting still. Four times more than walking. Running 2 ~ 3 times along the 6-story stairs is equivalent to jogging 800 ~ 1500m on the flat ground. Stair-climbing fitness method includes three forms: climbing stairs, running stairs and jumping stairs, with different degrees of difficulty and exercise. Exercisers can freely choose different forms and amounts of exercise according to their physical condition and preferences.
① Climb stairs, bend your knees, lift your feet, swing your arms naturally, and try not to grab the handrails. Climb 1 level per second, climb 4 ~ 5 floors continuously, and go back and forth 2 ~ 3 times each time. You can have a rest between trips. When you go downstairs, keep your eyes on your feet, be careful not to step on the empty space, and you'd better hold the handrail of the stairs to avoid accidents. At first, practice for about 5 minutes at a time. After the body adapts, you can speed up, two steps per second, and increase the number of round trips. The time is about 10 minutes.
② Run the stairs for 30 seconds to 1 minute as a warm-up activity, and then run the stairs in a normal running action. Step evenly, with the forefoot on the ground. First run up the 2 ~ 3 floors and make 2 ~ 3 trips back and forth, then gradually run up the 4 ~ 5 floors and make 2 ~ 3 trips back and forth on each floor. Each trip lasts about 2 ~ 3 minutes, and each exercise is no more than 5 times, with a time of 10 ~ 15 minutes, and the interval between trips is no more than L ~ 2 minutes. Running stairs is more exercise than climbing stairs.
Jump on the steps, kneel down, bend over, carry your hands behind your back, and do "rabbit jump" step by step on the stairs. You can jump step by step. After jumping 10 ~ 13 steps, turn around and walk down the stairs lightly, or you can jump continuously, that is, jump to the 4 ~ 5 floors and then walk downstairs. The jumping speed is 0 ~ 1 sec per level, and the movement time does not exceed 10 minute. This sport requires high physical function, especially the coordination ability of the body, and is suitable for teenagers.
In addition, you can also use one-legged jump, one-legged (two-legged) multi-stage jump and walking and running alternately for exercise.
In order to prevent slipping and spraining, you should pay attention to the following points during exercise:
√ Stairs should be spacious, with bright light and fresh air. Don't exercise in the stairs where things are stacked.
√ Exercise your waist, knees and ankles before exercise.
√ Wear soft-soled shoes when exercising, move slowly and gradually increase the amount of exercise. Don't force difficult movements.
(6) Breathing lung exercises In winter, breathing lung exercises can not only improve the lung function of normal people, but also promote the rehabilitation of patients with bronchitis and emphysema. The method is as follows:
(1) stand chest, arms drooping, feet shoulder-width apart. Inhale, and slowly stretch your hands up through your side to expand your chest as much as possible. Raise your head and hold your chest at the same time, and restore it when you exhale.
(2) Twist your chest and stand as above. Inhale, the upper body slowly rotates to the right and rear, and the right arm is horizontally lifted and extended to the right and rear. Then put your left hand flat on your left chest, push your chest to the right and exhale at the same time. When turning left, the action is the same and the direction is opposite.
③ Sit with your hands crossed and step on the ground naturally. Inhale deeply, then exhale slowly, while crossing your arms and holding your chest, lean forward slightly and return when exhaling.
(4) Sit with your hands pressed against your chest, and put your hands on both sides of your chest. Inhale deeply and then exhale slowly. At the same time, squeeze your chest with your hands, lean forward and restore when inhaling.
⑤ Sit on one knee with chest pressed, inhale deeply, and then exhale slowly. At the same time, lift a lower limb, hold the calf with both hands and press it in the direction of the chest. Recover when inhaling, alternating sides.
⑥ Hold your knees and press your chest upright, and put your feet together. Inhale deeply and then exhale slowly. At the same time, kneel down, tuck your knees in your hands, and squeeze your thighs as much as possible on your abdomen and chest to help eliminate the residual gas in your lungs. Recover when inhaling.
Breathing and lung-strengthening exercises can be done in turn, repeating 5 ~ 8 times per session; Old and infirm people can also choose two or three of them to do it together, and each method is repeated 10 ~ 15 times, 2 ~ 3 times a day. Abdominal breathing is the main way of doing exercises, so you need to take a deep breath and inhale as much as possible; Exhale slowly and try to exhale. When you finish each movement, you should keep your posture for a few seconds before doing the next movement.
3. Precautions for 6 solar terms in winter The climate in 6 solar terms in winter is cold. At this time, you must do fitness exercises and pay attention to the following matters.
(1) varies from person to person. The winter climate is very cold, and everything in the universe is in a state of collection. People should pay attention to cold and warmth in physical exercise, so that yin essence can be hidden inside and yang can not be released. Only by adapting to the natural climate of the six solar terms in winter can we be "yin Pingyang secret" and get rid of illness and prolong life. Although it is cold in winter, it is an important way to keep exercising and an important way to keep fit. But avoid exercising in strong wind, cold, heavy snow and fog.
Outdoor sports in winter should be changed and adjusted according to one's own 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.
The six solar terms in winter are cold, so it is necessary to strictly adhere to nasal breathing to prevent cold air from reaching the lungs. For middle-aged and elderly people with digestive system diseases, it is necessary to strengthen abdominal muscle exercise, increase abdominal muscle strength, increase intra-abdominal pressure, promote gastric peristalsis and improve the function of digestive tract organs.
Middle-aged and elderly people with rheumatic or rheumatoid arthritis should take outdoor exercise to improve the blood circulation of joints and their surrounding organs and relieve pain. During exercise, the joints should be properly warmed and massaged.
(2) Clothing thickness should be suitable for outdoor fitness in winter. The basic requirement of clothing is warmth and ventilation. Generally speaking, professional sportswear should be adopted, because the design and fabric selection of these garments fully consider the characteristics of the season. Under normal circumstances, it is not advisable to wear heavy clothes when exercising. One is to limit exercise, and the other is to prevent the heat generated during exercise from being released in time. The appropriate practice should be to take it off after preparing for activities and put it on in time after exercise to prevent catching a cold.
In winter, due to the low temperature and hard ground, it is not appropriate to wear hard-soled sports shoes, but to wear sports shoes with certain elasticity to cushion the impact on the human body.
(3) Warm-up activities Winter fitness exercise should be fully prepared, and the time should be longer than other seasons, about 30 to 40 minutes, and the intensity should not be too great. Generally, fever and slight sweating are appropriate. The contents of preparatory activities include general preparatory activities and special preparatory activities. Among them, special preparatory activities should not be ignored. The action structure, rhythm and intensity of special warm-up activities should be similar to formal sports. In addition, stretching exercise (such as leg press) is generally used instead of explosive exercise (such as kicking and swinging legs) to avoid strain.
(4) The breathing method should be reasonable. Breathing should be reasonable during the six-term fitness exercise in winter, which is conducive to keeping the body basically constant and improving the exercise effect. The correct breathing method is: when quiet, breathing through the respiratory tract can purify, moisten and warm the air. When doing strenuous exercise, you can use your mouth instead of your nose or nose and mouth to breathe. Don't open your mouth too wide. Inhaled air should be warmed through the mouth as much as possible, and then enter the lungs through the throat and trachea. It is common for people to wear masks when exercising. In fact, this method is not enough, because it can not effectively warm the air, but greatly increases the resistance of ventilation, which really does more harm than good.
(5) Don't get up early in winter practice. The temperature is low in winter morning. If you get up too early, there will be many hidden dangers.
First, in the morning under the influence of cold and high pressure in winter, the temperature tends to rise in the opposite direction, that is, the upper air temperature is high, the ground temperature is low, the convection activity in the upper and lower atmosphere stops, and the chemical air pollutants emitted by factory chimneys and household stoves cannot spread to the upper atmosphere, and the deposition stays in the lower respiratory zone. At this time, people who do morning exercises outdoors just suffer.
Second, at dawn, people's endocrine and metabolism are lower than during the day; At the same time, blood flow is slow, blood viscosity is high, muscles are slack, and many organ functions are still in the initial awakening stage. If you don't have enough mental preparation and material supplement at this time, you will leave the room in a hurry to exercise, which will make the blood supply to the brain more insufficient, thus inducing ischemic stroke or microthrombosis to cause thrombosis. In addition, due to cold stimulation, the small blood vessels in the whole body have protective contraction. If atherosclerosis has occurred, blood resistance will increase and blood pressure will rise. At this time, due to coronary artery spasm, both cerebral hemorrhage, angina pectoris and even myocardial infarction will occur. Therefore, it is best to do fitness exercises in winter after the sun comes out and before sunset in the evening; The site should be leeward and sunny to avoid wind rushing. Drink a certain amount of boiled water or hot milk before going out, put on enough clothes and exercise your muscles indoors first. When exercising, do what you can, don't try to be brave and win.