Among the four strategies of healthy fitness in winter, winter is a season that makes people lose all fitness motivation, but the weather in winter is cold and tends to be assimilated. The accumulation of fat at this time is easier than in other seasons. Let's take a look at the four strategies for winter health and fitness.
Four strategies for health and fitness in winter 1 1, and 20 degrees Celsius is the best in winter gym.
It is very important to warm up fully before exercise, especially for equipment training to avoid muscle strain. Generally, the indoor temperature of the fitness center is kept at about 20 degrees Celsius in winter, which is a state suitable for human body to do sports.
2. Prepare two sets of fitness clothes.
Two sets of clothes should be prepared for winter fitness, and dry clothes should be changed in time after sweating to prevent colds. When you exercise indoors, you can add a coat at first. With the increase of exercise, your body will get hot, so you should gradually reduce your clothes. Winter is a good time to gain muscle, which can increase the intensity and intensity of strength exercise, increase the number and frequency of exercise, increase the content of aerobic exercise and prevent excessive accumulation of fat.
The exercise time in cold weather can be adjusted.
In winter, young people's basic metabolism is faster, and their physical functions recover faster after exercise in the morning or at noon, which will not affect their daily life. It is suggested that the exercise time can be set between 7: 00 am and 9: 00 am, and between noon 12:00- 14:00. In addition, it is also important to choose sports shoes when exercising.
The joints are stiff when it is cold. In order to reduce the impact on the joints of lower limbs during exercise, try to choose soft-soled shoes. Supplement carbohydrates in time before and after exercise. Before and after winter exercise, carbohydrate and protein should be supplemented in time, such as pasta, oatmeal, sweet potato, potato, chicken, eggs, lean meat, fish and bean products. And fruits and vegetables should also be in moderation.
4. Indoor ventilation is very important in winter fitness.
The arrangement of exercise varies according to the purpose of individual exercise. If it is mainly to reduce fat, the aerobic exercise time should be prolonged, and if it is to gain muscle, the intensity of strength training should be increased. Ventilation in the gym is very important in winter. If there is poor ventilation, the indoor oxygen concentration will decrease, which will lead to the reduction of oxygen exchanged by human body, affect the decomposition of metabolites and fail to achieve the effect of aerobic exercise. Pay attention to the short interval between exercises.
Tips: The above are the four strategies for health and fitness in winter, and I hope it will help you. Here is for reference only. I wish you good health.
Four strategies for winter health and fitness 2 1, warm-up activities should be sufficient.
The cold climate weakens the protection of human organs and systems, reduces the elasticity and ductility of muscles, tendons and ligaments, enhances the viscosity of muscles and reduces the range of motion of joints. If you exercise without doing warm-up activities, you will often cause muscle strain and joint sprain. Therefore, when doing fitness exercises in winter, especially outdoor sports, we should first warm up. After jogging, unarmed exercise and a little light weapon exercise, we will warm up and sweat a little, and then we will devote ourselves to fitness.
2, clothing thickness should be appropriate
First of all, put on more clothes in winter. Clothes 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. Besides, when you exercise outdoors, you should pay more attention to keep warm. You will get hotter after exercise, and you always want to cool off, but you must not stand in a windy place to blow. Instead, go back indoors as soon as possible, dry your sweat and put on clean clothes.
As the saying goes: "Cold starts from the feet", because people's feet are far away from the heart, have less blood supply, have thin subcutaneous fat and poor warmth retention, so they are particularly prone to feel cold when doing fitness activities outdoors in winter. If the head, back and feet catch 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, leading to chilblain, arthritis and other diseases.
3, the environment should be comfortable
In 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 have caused 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, in winter, it is not advisable to do fitness exercises in the yard filled with oil smoke and turbid air. At the same time, it should be noted that when the climatic conditions are too bad, such as sandstorm, heavy snow or cold weather, outdoor sports should not be carried out for the time being. If you want to exercise outdoors, you should pay attention to choosing sunny and sheltered places.
4. Exercise methods vary with seasons.
Due to the cold 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 good for thin people to gain weight, the development of muscle contour, line and strength is not ideal. Therefore, winter fitness should improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise at the same time, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.
In addition, pay attention to the short interval of exercise, 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.
Fitness method
1, let the light wake you up.
Winter is a disaster for friends who have trouble getting up early. It's dark and cold outside, and the bed is comfortable and warm. At this time, even if the alarm clock wakes you up, most people can't help but "sleep for another 5 minutes" ...
In order to keep a good habit of work and rest, all you have to do is turn on the light as soon as possible after the alarm clock rings, preferably the ceiling lamp in the bedroom, and then get up and take a shower in the bathroom. You must be much more awake after all this ~ and you won't "sleep for another 5 minutes" in the dark.
Step 2 warm up indoors
If you want to go for a morning run in winter, you can warm up indoors first. If the temperature at home is high, such as those friends who burn floor heating in the north, you can do it in the corridor or downstairs hall. Although it will be silly for neighbors to see you holding your legs high in the corridor, it will really help you and reduce the potential risk of injury.
Step 3 be fully armed
For many people who have fitness habits, they wear short-sleeved shorts most of the year. But it is impossible for friends in most parts of China to wear short-sleeved shorts in winter. So, put on a thick sweater, gloves and a hat. Don't try to fight low temperature with attributes, rely on equipment.