It is necessary to exercise in winter.
It is reasonable to exercise in winter. Winter sports consume more and sweat less, so athletes can adapt to the sweating process more and increase the intensity of exercise. In winter, the temperature is low, the air is relatively clean and the respiratory tract is comfortable, which can promote blood circulation throughout the body. Naturally, it can increase the amount of exercise and accelerate the consumption of heat.
Exercise in winter, pay attention to keep warm and prevent freezing. The outdoor temperature is low in the morning, so you should put on more clothes, get ready for activities, and then take off heavy clothes and pants for exercise after warming up. Put on clothes and pants in time after exercise and keep warm. Especially after winter swimming, you should immediately dry your whole body with a soft and dry bath towel, wipe your red skin, keep warm and avoid the invasion of cold evil.
Matters needing attention in winter sports
1, aerobic exercise in winter.
In winter, we should choose aerobic exercise with small action range and high calorie consumption. This is because the winter climate is cold, and explosive anaerobic exercise is easy to cause physical discomfort. Young people can choose high-intensity aerobic exercise such as running, which can consume more calories. Exercise time is longer than that in spring and summer 10- 15 minutes.
Middle-aged people can choose low-intensity aerobic exercise such as brisk walking, jogging and climbing stairs. The physical condition of middle-aged people generally shows a downward trend. Don't give up fitness because you are busy with work, otherwise winter will be a season of "hiding diseases".
2, winter sports should not be too early.
It is best not to exercise too early in winter. Health experts suggest that morning exercise in winter is suitable after sunrise. The best fitness time in a day is between 14 and 19. At this time, the human body's own temperature is high, its physical strength is abundant, it is easy to enter the state of exercise, and it is not easy to get hurt, which is of great benefit to health.
In winter, many people often can't persist because of lack of passion, which is mostly due to emotional disorder caused by lack of sunshine. Therefore, bodybuilders should take part in outdoor sports as much as possible, especially on sunny days.
It is very important to warm up before exercise.
Outdoor sports, we must first warm up. In winter, blood vessels contract, blood circulation is not smooth, and muscles and ligaments are tight. You can do a little exercise by jogging, unarmed exercise and light equipment to make your body warm and sweat a little, and then do more strenuous exercise.
At the same time, the preheating time should be prolonged, preferably controlled at 15-25 minutes. In addition, the exercise interval should be shortened appropriately to avoid being in cold air for a long time. If the gap is too long, the body temperature will drop, which will easily make the muscles tired from the excited state, increase the viscosity, and be easily injured when performing the next group of exercises.
4. Exercise at a safe intensity
The so-called safe exercise intensity can neither be too strong nor too weak. How to determine the standard of measurement? The easiest way is to measure your heart rate to control your exercise intensity. When the heart rate reaches the following suitable heart rate standard without obvious discomfort, then the intensity of this exercise is appropriate and safe.
5. Have reasonable exercise time.
For young people and ordinary people, morning exercise is a good choice. The length of each person's exercise time should consider the age, exercise intensity, exercise purpose and other parameters. Generally speaking, it is meaningless to exercise less than 5 minutes a day, while the exercise over 1 hour is excessive for middle-aged and elderly people or non-sports enthusiasts, and an average of about 30 minutes a day is more appropriate.
As for the frequency of exercise, it is generally considered that once a week, the amount of exercise is not enough and it is not desirable; It is not recommended to exercise seven times a week, which is easy to be too tired and difficult to persist; If you can exercise once every other day or so and exercise more than three times a week (at least three times), the effect will be better.
Misunderstanding of keeping in good health in winter
Bad view 1:
It's cold, continue to do more exercise as before.
Correct misunderstanding:
Pay attention to "winter storage" in winter, and don't sweat and "converge" like spring and summer sports.
In winter, people's immunity and physique will decline, thus entering a relatively low stage. Regular exercise can really improve their resistance, but it is unwise to exercise less in winter than in spring and summer. Some old people get up early in the morning and move in the cold wind. If they exercise too much, sweat too much, and the cold wind blows, they will bury the hidden danger of catching a cold.
Winter sports should pay attention to cold and warmth, but also grasp the degree.
Myth 2:
Many people think that they can "make up" after heavy snow. As long as they wear makeup, they can relieve fatigue.
Correct misunderstanding:
Nourishing needs vary from person to person. If you don't know your own situation before tonic, you may make mistakes, make up for nothing, or even make up for discomfort, especially for the "three highs" people, tonic may become a "disaster supplement."
"Make up in winter, kill the tiger in spring", after the heavy snow is the best time to make up, but be careful not to overdo it. The doctor reminded that if you have a cold, cough, diarrhea, etc. You should stop taking supplements.
Myth 3:
Now the temperature difference between morning and evening is large, and common respiratory diseases such as colds are becoming active.
Correct misunderstanding:
In addition to colds and fever, frequent visits to air-conditioned rooms, especially when stimulated by cold air, may lead to some symptoms similar to colds, not necessarily colds, possibly nose problems, and may also induce cough variant asthma.
Some patients have itchy nose, sneezing, runny nose and stuffy nose. And some people are all normal before entering the air-conditioned room, and the above symptoms appear as soon as they enter the heating room. The doctor reminds you to wear warm clothes and a mask when you go out in the morning.
Myth 4:
Busy work and frequent health problems. Poor sleep, pale face, bloated figure, getting worse and worse physical strength ... As long as you rely on tonic and nursed back to health, you can solve the problem;
Correct misunderstanding:
The solution to fatigue is to make up for the lack of sleep time. Obesity is not an excess of energy, but the body stores too much energy, but not enough energy, so that the body does not have enough energy to excrete garbage.
People who often have dinner together are advised not to eat enough for every meal. This is definitely a table trick for those who have to catch a meal. In addition, excessive drinking and drinking are harmful to the liver. According to clinical understanding, there are more and more patients with alcoholic fatty liver and alcoholic cirrhosis. He advocates that drinking at the dinner table at the end of the year is helpful to enliven the atmosphere, but blindly persuading alcohol may be harmful to health, especially to the liver.