These six types of people should guard against sports injuries when exercising in winter.
1. Long-term drivers
People who drive for a long time will have stiff knees and ankles. Drivers are advised to rest for 5 ~ 1 0 minutes every10 hour and take a walk, jog or do gymnastics.
2. People who don't exercise for a long time
Some people who don't exercise for a long time will find it meaningless to come to the gym without increasing their exercise. In fact, this is a wrong idea, which is likely to cause harm to the body, so we should do what we can.
3. People who sit in the office for a long time
People who sit in the office for a long time are in a stiff state, and the neck, waist and knee joints are prone to muscle strain, and some have the problem of meridian adhesion. In addition, the joint strength of these people is generally poor. Therefore, it is not recommended to do intensive strength exercises at first. It's best for office workers to sit for an hour, then stand up and walk, look at the distant buildings, and do aerobics and morning exercises.
4. Postpartum mothers
Usually, half a year after delivery is the best time to start slimming, but we should pay attention to the content and intensity of exercise, and some overloaded stretching exercises are not suitable. Aerobic exercise, swimming, walking and simple cycling with little exercise can be done.
5. People with some joints inflammation.
For example, arthritis, even if it has been cured, should pay special attention to exercise in winter, and some high-intensity strength exercises are not suitable. Riding a bicycle is a good way, which can not only make the joints free from load, but also increase the exercise of the joints and promote the improvement of inflammation.
6. People with joint injuries
If you have experienced joint injury, you must tell the coach in advance and know which stretching exercises you can't do in advance.
The methods of fitness in winter are: 1. Prepare enough activities.
We should be fully prepared for both indoor and outdoor sports. Because, in winter, the density of venues and equipment increases, and the impact on the human body also increases. Moreover, in winter, the activity of muscles and joints of human body is reduced, which has certain inertia. Therefore, we should be fully prepared for exercise and step by step. Generally speaking, when you feel that you are sweating, you should say that you have done enough warm-up.
2. Gradually increase or decrease clothes.
Many people think that you can only wear sportswear for outdoor sports because it won't be cold when you exercise. However, the human body generates more heat during exercise, which is only in the middle, and it is very vulnerable to the influence of external temperature when connected in series. Therefore, at the end of rest and exercise, clothes should be added in time. The correct way should be to practice take-off by feeling during the practice.
3. Replenish water in time before and after exercise
Outdoor sports in winter need as much water as in summer. Drinking water can be ordinary water or sports drinks. On the other hand, in cold weather, many people want to drink a cup of hot coffee or hot chocolate before going out for exercise, which is unscientific, because caffeine can cause dehydration and is the most taboo drink before exercise.
Pay attention to skin care
In winter, the temperature is low, dry and windy, and there is more water loss on the skin surface. You can bring some oily moisturizing skin care products to prevent rough and chapped skin.
5. Endurance events are the most suitable.
Winter exercise, endurance exercise, that is, aerobic exercise is the first choice, which can exercise cardiopulmonary function and improve physical fitness. These events include long-distance running, race walking, boxing, gymnastics and skating.