1, and the preheating time is longer.

Warm-up activities before exercise must be done fully, especially in winter, otherwise it is likely to lead to muscle strain and joint sprain due to low temperature, reduced muscle extensibility and stiff joints.

Generally speaking, the warm-up activity before exercise is about 5 minutes, but the warm-up time in winter is twice as long, and it is best to reach 10~ 15 minutes. When warming up, it is best to do dynamic stretching first, and then do brisk walking or jogging with a certain intensity until you sweat slightly and your pores open.

2. clothes should not be too tight or too thick.

Winter sports clothes should be light and soft, not too tight. You can wear more at first, warm up until your body gets hot and starts to sweat, and then take off the extra clothes. Need special reminder, don't wear a mask when running in winter, because most masks are not breathable enough. When running, the air circulates in the mask, which not only lacks fresh oxygen, but also inhales too much waste carbon dioxide, making people dizzy and short of breath.

3. Eat more fruits when preparing.

Starchy entrees (macaroni, rice, potatoes) should have dry bread, bread or other grains every day; Two or three fruits a day. When the exercise time is prolonged, sweets and sweet drinks need to be supplemented.

4. Eat before exercise 1 hour.

For people who take part in sports, there is only one word: eat! But eat at least 1 hour before you start exercising. This is to avoid digestive dysfunction caused by physical activity. Similarly, avoid eating indigestible foods, such as juicy vegetables and fried foods. Ideally, three meals a day and snacks can make the body replenish nutrition regularly.

5. Drink a cup of sugar-free coffee before exercise.

Studies have shown that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.

Second, matters needing attention after fitness

1, eat a small amount of high fiber food after exercise.

After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable.

Don't drink caffeinated drinks after exercise.

Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!

3. Eat alkaline food after exercise.

After exercise, people should eat more alkaline foods, such as fruits, vegetables and bean products. So as to help maintain the basic balance of pH in human body, maintain human health and eliminate fatigue caused by exercise as soon as possible.

4. Eat one hour after exercise.

Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein.

For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.

People's Daily Online-Ten dietary principles before and after exercise make your exercise effect better.

People's Network-Life lies in four points for attention in exercise.