1. Clothing thickness should be appropriate.

To do fitness exercises in autumn and winter, you should wear more clothes at first, which should be light and soft, not too tight. After warming up, you should take off some thick clothes. After exercise, if you sweat a lot, you should dry your sweat in time, put on sweaty sportswear, shoes and socks, and wear a hat to prevent heat loss. In addition, when exercising outdoors, you should pay more attention to keep warm after exercise, and always want to cool off, but you must not stand in a windy place and blow, but go back indoors as soon as possible, dry your sweat and put on thousands of clean clothes. If the head, back and feet are cold, cold air will invade the body from fur, nose and mouth, which will not only affect the effect of fitness exercise, but also catch a cold and get sick. At ordinary times, some fitness enthusiasts like to wear fitness shoes for winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of feet are easy to catch cold when not exercising, which may easily lead to chilblain, arthritis and other diseases.

2. Warm-up activities should be sufficient.

In cold climate, the protective contraction of human organs and systems reduces the elasticity and ductility of muscles, muscles, legs and ligaments, enhances the viscosity of muscles and narrows the range of joint activities. In addition, when the air humidity is low, people will feel thirsty, fidgety, stiff and difficult to stretch. If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain.

Therefore, to do fitness exercises in autumn and winter, especially outdoor sports, we must first warm up. After jogging, unarmed exercise and a little light equipment exercise, we will make our bodies feel hot and sweat a little, and then join in fitness activities.

3. The environment should be comfortable

In autumn and winter, people are used to closing the windows of the gym tightly. As we all know, people exhale more than 20 liters of carbon dioxide per hour in a quiet state. If more than ten people exercise at the same time, one hour is more than 200 liters. In addition, the decomposition products of sweat and the bad gas discharged from digestive tract cause serious indoor air pollution. People will have dizziness, fatigue, nausea, loss of appetite and other phenomena in such an environment, and the exercise effect is naturally not good. Therefore, when exercising indoors, we must keep the indoor air circulating and fresh. In addition, it is not suitable to do fitness exercises in the yard full of soot and turbid air in winter. 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. If you want to exercise outdoors, you should pay attention to choosing sunny and sheltered places.

4. The refining method is suitable for the season.

Due to the cold in autumn and winter, the body fat content has increased compared with other seasons, and the body weight and body circumference have also increased accordingly. Although this is beneficial for thin people to gain weight, the development of muscle contour, line and strength is not ideal. Therefore, in autumn and winter, it is necessary to improve the intensity and intensity of exercise, increase the number and frequency of exercise, and increase the content of aerobic exercise, so as to prolong the exercise time accordingly, thus improving the function, developing special qualities, consuming body fat and preventing excessive accumulation of fat. In addition, pay attention to shorter exercise intervals, especially standing in cold air for a long time outdoors. If the interval is too long, the body temperature will drop, which will easily make the muscles tired from the excited state and increase the viscosity, which will not only affect the exercise effect, but also easily cause injuries during the next group of exercises.

5. Pay attention to breathing methods

Don't breathe with your mouth wide open, lest cold air directly irritate your throat and cause upper respiratory tract infection and cough.

6. Pay attention to your diet

In autumn and winter, due to the low temperature, the body's heat dissipation is large, the basal metabolism is correspondingly increased, and the exercise is large, so the heat consumption is large. So it may be good for friends who want to lose fat, and it is difficult to increase muscle tolerance. So we should pay more attention to the scientific nature of diet. On the contrary, if you seldom go outdoors in autumn and winter and don't take part in physical exercise, especially in the north, it is easy to cause fat accumulation because of eating habits. So generally speaking, a scientific and reasonable diet is better for fat reduction training in autumn and winter, and it is also suitable for providing muscle quality.