In addition to keeping warm during exercise, warm up gradually before exercise in winter until your heart beats faster and you sweat a little; Pay attention to the weather forecast at any time, keep warm, and do indoor sports when a cold current strikes or it rains. Especially people with cardiovascular diseases or other chronic diseases should avoid going out in the cold morning and wait until the temperature rises. If people with asthma, heart disease, chronic bronchitis, Raynaud's disease and other diseases have to exercise in cold weather, it is suggested to discuss with the doctor the appropriate exercise mode and the drugs to be prepared. Don't drink alcoholic drinks during exercise. Alcohol will dilate blood vessels, increase heat dissipation, and easily lead to hypothermia. Alcohol will also weaken judgment and lose resilience. Wear reflective clothes for night sports; Try to exercise together in winter. If you are engaged in outdoor activities alone, you should inform your family or friends of the route to go and bring your mobile phone. In case of accidents, such as fainting, falling, falls and other accidents caused by too cold blood sugar in winter, it can be quickly supported.

It is worth noting that if adults have chills, chills, goose bumps, unconsciousness, numbness of limbs, uncoordinated limbs, slow movement, difficulty in speaking, insanity, depression, muscle rigidity, unclear speech, unconsciousness, lethargy and other symptoms of hypothermia. They should go to a dry and warm place as soon as possible and use blankets or add clothes to keep warm. If frostbite occurs during exercise, common signs and symptoms include pain, itching, numbness and stiffness in the injured part, skin hardening and whitening or grayish yellow, skin peeling or blistering. Move the injured part to a warm and dry place as soon as possible, take off clothes, shoes and socks, and do not rub, touch or directly heat the injured part. You can use your body temperature to keep warm and see a doctor as soon as possible.

Second, aerobic resistance exercise reduces cancer pain.

Cancer patients often have symptoms such as pain, nausea and vomiting, dyspnea, loss of appetite and dysphagia. Especially when the pain is not effectively relieved, it will produce depression and sadness. Especially, the more painful the pain is, the more afraid the pain will come again, and then the tolerance for pain will be reduced and unbearable. Therefore, pain control plays a key role in cancer treatment. For the pain treatment of cancer patients, patients no longer have to bite their teeth to endure pain. At present, effective control methods can be adopted for cancer pain. In addition to the new concept and practice of "medication before pain", an American study also pointed out that breast cancer patients can reduce their pain by 20% through resistance and aerobic exercise, which is helpful to increase their positive strength in the face of cancer and improve their quality of life. 20 13 Melinda Irwin, an associate professor of chronic epidemiology at Yale school of public health, said at the Texas breast cancer seminar that patients with breast cancer often suffer from joint pain and limb stiffness when receiving aromatase inhibitors, which has become a major reason for patients to stop taking drugs. In order to explore whether exercise can improve joint pain and limb stiffness, Associate Professor Irwin divided breast cancer patients treated with aromatic ring invertase inhibitors into two groups. One group was treated with resistance and aerobic exercise, while the other group was only treated with drugs and did not exercise. She found that with or without additional chemotherapy and radiotherapy, the pain of patients who exercised was reduced by 20%. The pain index of patients who do not exercise has not decreased, but some people have increased.

Associate Professor Irwin pointed out that the effects of oxygen and resistance on pain relief need more research and discussion. However, the advantage of exercise is to enhance physical fitness and improve the function of immune system. In addition, endorphins are released in the body during exercise, commonly known as "morphine in the body", which can prevent pain signals from reaching the brain, induce a sense of well-being and inhibit cancer pain caused by psychology. Therefore, it is necessary to exercise during the treatment to improve soreness, increase physical strength and bring a pleasant feeling. Lin, a lecturer of Taiwan Province Safe Action Care Association, pointed out that the pain caused by cancer can be controlled by simple exercise without getting worse. Among them, aerobic exercise, such as walking or running a treadmill, helps to increase the oxygen content in the blood, thus repairing vascular cells damaged by chemotherapy and radiotherapy, enhancing vascular elasticity and restoring blood vessels to a healthy state. In addition, under the influence of the growing health of blood vessels, the tissue compressed by tumors can also accelerate the repair and relieve pain. Resistance exercise, such as stretching and lifting dumbbells, mainly increases muscle strength and flexibility, thus relieving joint and muscle pain, and cancer friends can improve their quality of life. If you are in stable physical condition, exercise at least 3 days a week. According to physical strength, you can do simple movements from 10 to 15 minutes, and you can strengthen them to 30 minutes if your physical strength permits. If you do it every day, so much the better. Lecturer Lin introduced three simple exercises of "standing, sitting and lying", combined with aerobic and resistance movements, so that cancer friends can easily apply to the muscles of the whole body under safe conditions and strengthen their anti-cancer ability.

Third, abdominal breathing can keep exercise from hurting the body.

The function of breathing is to filter gas, inhale oxygen and expel carbon dioxide. Correct breathing is the core of various pranayama health care methods, and it is also an important action that needs to run through all the time when participating in various sports. Exercise is the rhythm of the whole body, not just the activities of hands and feet. Organs and tissues from the inside out must have the same function, so that limbs can move rhythmically. Scientific breathing can double the effect of exercise without feeling tired or even injured. In fact, many athletes, especially novices, don't know how to breathe. Maybe it should be said that they didn't use efficient breathing methods. You may have had such an experience. As long as you run fast, the slope is steep, or you are nervous during the race, you will gradually feel out of breath, as if you need to carry a gas bottle to have enough oxygen, and then breathing will lead to gradual leg weight, hunchback, and even annoying side pain, so you must slow down. In order to keep the exercise going, we should not only pay attention to the contraction, frequency and integration of muscles, but also adjust the physiological functions such as respiration, heartbeat, vital capacity, blood circulation, neuron conduction and endocrine.

It is very important to breathe correctly during exercise, and respiratory regulation should be regarded as an important exercise during exercise. If you master the skills of breathing regulation and love sports, you won't feel tired easily, but you will be more efficient and break through your ability more easily. Abdominal breathing helps to improve the breathing in daily work, belonging to shallow, short and fast shallow breathing, which is the "chest breathing" that everyone is used to. During exercise, muscles need a lot of oxygen, which belongs to long-term slow vomiting and deep breathing, and needs to be supplied through "abdominal breathing". Abdominal breathing needs practice. You can practice standing, sleeping, sitting and lying down. After the body gradually adapts, it can increase the oxygen intake, let oxygen penetrate into alveoli, and improve the gas exchange efficiency.

Fourth, "walking" exercise is good for body and mind.

Whether your goal is to finish a marathon, to improve your tennis skills, or to exercise in the gym most of the time, your exercise rhythm is very important! Fitness experts say that speed can distinguish success from stagnation. Set an appropriate exercise rhythm, or the distribution of energy in exercise, eliminate boredom and fatigue, and relax at the same time, so that our daily exercise can always play a role and reach the limit of a challenge. Thompson, director of physical education at the University of Canberra, Australia, said: "Unless an athlete knows what the ideal rhythm is, he can't train normally, let alone improve his performance?" Doctor Thompson wrote a book, Pace: Performance Optimization of Personal Strategy. He believes that people's arrangement of physical and mental activities is limited by ignorance of rhythm. In the book, he detailed the rhythm of specific activities and described the triathlon tennis strategy.

Taking part in the marathon, Thompson said: "A typical beginner's mistake-starting too fast and trying to keep up with a better runner-leads to physical and mental division. Your body feedback that your pace is incorrect, and even your brain is worried about you, because it knows that you still have a long way to go. At first, the incorrect pace led to bad consequences, which is a negative experience. " Neil Pires, a physical fitness expert in sports medicine in American universities, said that the ventilation threshold (VT) is a good way to measure an individual's exercise intensity. It consists of different levels of measurement. It is comfortable to speak below the level of VT 1, but some efforts are needed in VT 1. It is possible to complete VT 1 but lower than the next level VT2, but the subjects are not very comfortable. At VT2 level, it is limited to saying a few words. Once you get close to the threshold of ventilator 2, you can barely keep talking at this threshold. As time goes by, your psychological endurance may get better and better.

Research shows that psychological resilience is an important symbol to distinguish excellent athletes who participate in leisure exercise. After a long game, non-elite people will divert their discomfort, such as turning their attention to music or sharing ideas with their families. However, a good athlete will take discomfort as a source of introspection and think about why they succeeded or why they missed success. Exercise does not need to covet speed, exercise does not need to covet short-term, "haste makes waste." Walking is good for both body and mind. Only by finding your own rhythm can the charm of sports be brought into play!

Five, sleep and lose weight combined with diet

If you can lose weight in your sleep every day, you can easily stick to it even if you don't have time to lose weight. You know, sleep and weight loss are closely related. As long as you change your sleep habits, maintain normal metabolism and supplement micronutrients, you can adjust your physical condition and double your weight loss skills. Sleep plays a vital role in maintaining and controlling weight, which is far from just a period of slow physical function. The growth hormone secreted by people during sleep will help repair our body, which can decompose about 300 kilocalories of fat in one night, but if the sleep quality is not good, the secretion of growth hormone will be reduced by as much as 70%, so lack of sleep will have a lot of influence on weight loss.

During sleep, our bodies actively exert various functions of metabolism, and the brain produces a hormone-leptin, which comes from the Greek letter and means "thin". Chinese translation is "leptin", which is a peptide hormone secreted by adipose tissue. When the body's energy storage is sufficient, leptin will act on nerve cells in the hypothalamus, control the body's eating behavior, and also play a key role in the process of fat synthesis and fat transformation, which is called "the switch of human obesity" by the medical community. It is this secretion of leptin that affects our weight. When you don't get enough sleep, a special hormone substance in your body-growth hormone releasing peptide (ghrelin) will increase greatly, and its function is to stimulate appetite! At the same time, the amount of leptin that can suppress appetite through carbohydrate metabolism in our body will decrease. Therefore, the consequence of the combination of the two is that whether we eat enough calories or not, we will crave more food. People who stay up late in the morning often have swollen eyes and a steamed stuffed bun face. The reason is that lack of sleep after staying up late leads to slow metabolism and accumulation of waste and water in the body. If you eat too much salt or drink too much water before going to bed, edema is an unavoidable "nightmare".