Whether you choose a gym or outdoor exercise in winter, you should pay more attention to catching a cold than in summer. Because the temperature difference changes greatly in winter, it is more likely to cause sweating and colds after exercise.

The correct way:

1. Wear appropriate clothes when exercising.

Choose clothes with appropriate thickness and soft texture when exercising, not too tight. When you start outdoor sports, you should wear more. When exercising, if you want to reduce your clothes, don't take off too much at a time. It is best to wait until the body is fully heated and then gradually reduce it.

2. Keep warm after exercise.

If you sweat a lot after exercise, you should dry the sweat in time, put on wet sportswear, shoes and socks, and put a dry hat on your sweaty hair to prevent the heat from losing too fast.

In addition, keeping limbs and ears warm is also very important. You can wear gloves, earmuffs and other methods.

Don't take a bath immediately after exercise

Don't take a bath immediately after exercise. Pores will open after exercise. At this time, even taking a hot bath will easily catch cold. And it's easy to keep warm during and after bathing.

Attention should be paid to avoid sports injuries in winter sports.

During winter exercise, due to the cold weather, the organs and systems of human body will shrink protectively, the elasticity and extensibility of muscles, tendons and ligaments will decrease, the viscosity of muscles will increase, and the range of joint activity will be reduced; Coupled with the low humidity of the air, people's bodies are stiff and it is difficult to stretch. If the body is suddenly overloaded when it is not ready, it is particularly easy to cause strain and tear of muscles and ligaments.

The correct way:

1, it is necessary to warm up before exercise.

Generally, warm-up and preparation should be done before exercise, but in winter, warm-up exercise should be done more and for a little longer than usual, so that the flexibility and strength of the body can gradually adapt to the needs of exercise.

Generally speaking, when you feel a little sweaty, it means that you have done enough warm-up and can start exercising.

2. Energy supply before exercise

In addition to choosing comfortable clothes before exercise, it is best to supplement some energy according to your physical condition to avoid fainting or other uncomfortable symptoms due to insufficient energy supply during exercise. For example, drinking hot milk or cereal before exercise can not only replenish water, relieve hunger, but also warm up.

3. Exercise methods should be appropriate.

The cold winter makes the body fat increase compared with other seasons, and the body weight and body circumference will also increase accordingly. Therefore, winter sports should improve the intensity and intensity of sports and increase the number and frequency of sports. However, explosive anaerobic exercise is easy to cause physical discomfort and even sports injury.

Therefore, it is best to choose aerobic exercise with small exercise range and high calorie consumption in winter exercise to improve function, develop special quality, consume body fat and prevent excessive accumulation of fat.

4. First aid after muscle strain

If muscle strain occurs, there will be local pain, tenderness, swelling, muscle tension, spasm, dysfunction and other phenomena. In addition to the above symptoms, some seriously injured people will also have subcutaneous bleeding, depression of the touch area, abnormal uplift of one end, which may be a muscle fracture.

If the muscle fiber is partially broken, cold compress and pressure dressing can be applied in the early stage, and massage treatment can be started after 48 hours, and the technique must be gentle. For those suspected of complete muscle rupture, the affected limb should be bound and fixed by local pressure, and immediately sent to the hospital for diagnosis and surgery if necessary.

Pay attention to learning to breathe in winter sports.

It is dry and cold outside in winter, so you should pay attention to your breathing style and rhythm when exercising. The nasal mucosa is rich in blood vessels and the cavity is relatively curved, which has the function of heating and humidifying air, so it is best to breathe through the nose.

Don't gasp when you need oral assisted breathing. You can gently bite your teeth, stick your tongue on your palate, let air in through your teeth, or help you breathe through a scarf or mask.

Pay attention to choosing the best time for winter sports.

The best time for winter exercise is between 14- 19 in the afternoon. General fitness enthusiasts have the habit of getting up early all year round, but winter is not suitable. In the afternoon, there is enough light, and the air will be fresher after the plants fully carry out photosynthesis.

Moreover, at this time, the outdoor temperature is relatively high, the human body's own temperature is also high, physical strength is relatively sufficient, and it is easy to get excited and easily enter the state of exercise.

Pay attention to replenish water in time during winter exercise.

Whether before or after exercise, you should replenish water in time. Outdoor sports in winter need as much water as in summer, either ordinary water or sports drinks.

In addition, the cold weather will make many people want to drink a cup of hot coffee or hot chocolate before going out for exercise, but this is not correct and will make people lose water.

Avoid eating overheated food immediately after winter exercise.

It is not advisable to eat overheated food immediately after exercise. Because your body is still in a cold state, if you eat too hot food immediately, such as porridge, hot milk, hot noodles and so on. The digestive tract mucosa will produce a strong stress reaction, leading to microvascular rupture and bleeding.

In addition, eating immediately after exercise is not conducive to the thorough digestion and absorption of food.

Be careful not to choose outdoor sports in foggy days in winter sports.

In foggy weather, there is not only much moisture and dust in the air, but also low air pressure, which is easy to cause difficulty in breathing and sweat is not easy to evaporate. Therefore, it is best to move indoors in foggy days in winter. At this time, you might as well jump rope at home. Although simple, the fitness effect is excellent.