Bear the brunt, keep warm, keep warm! It is really important to exercise and keep warm in winter. Don't wear short sleeves, vests and shorts like summer ... just go to exercise. If you don't pay attention to keep warm at low temperature, you are particularly prone to catch a cold. Especially after sweating, it is cold and hot. Winter sports suits, knee pads and elbow pads are all ready. We generally recommend using the innermost quick-drying clothes as the base, with warm clothes in the middle and windproof coats outside, so that you can run without catching a cold. It is best to choose sports equipment made of polyester or fabric with good elasticity, which will get twice the result with half the effort.

2. Bring a thermos to drink warm water. After strenuous exercise, the body will generate a lot of heat, making the internal organs in a "high fever" state that is much hotter than usual. At this time, if you drink cold water, the throat, esophagus, stomach and other organs will contract sharply when they are cold, which makes people feel uncomfortable. This is what the saying goes, "Blowing the lungs". Drink cold water after strenuous exercise, especially for temporary pleasure. Drinking a lot of cold water can cause stomach cramps, stomach cramps, and severe syncope, which needs to be sent to hospital for rescue. Take a short rest after exercise, and then drink warm water, not too much at a time. It is best to drink light salt water, which can not only quench thirst, but also supplement the salt lost in the body due to perspiration. In winter, you also need to replenish a lot of water to ensure your body needs. It is dry at this time, so the situation of water loss is more serious.

3. The weather is also very dry, especially during exercise. When your nose breathes, you will find that your whole nose and even your throat will be particularly painful, which is why it is too dry. In order to better promote blood circulation in the nasal cavity, it is best to massage the nasal cavity before going to bed every day, and first press both sides of the nose with your index finger and thumb. Rub your nose before exercise, do eye exercises, gently pull your ears and open your mouth properly for 5 times.

The temperature is low in winter, especially when the temperature difference between morning and evening is large. There may be dew or frost in the morning, so there are more sediments in the air in the morning, and many pollutants will be harmful to human body. Therefore, it is best to run between 8 and 9 o'clock after the sun comes out in winter morning. Or seven or eight in the evening would be better.

Be sure to warm up fully before outdoor exercise, and it is very important to give yourself an adaptation process after physical activity. At the same time, adequate warm-up can also ensure that physical injuries are reduced. It takes longer to warm up in winter. For running, we suggest that the warm-up time is 10- 15 minutes, and the combination of static stretching and dynamic stretching is better.