Remember two main points.
Point 1: Exercise in winter to prevent cramps.
When the temperature is low, the heart load increases, the metabolism slows down, and the flexibility and extensibility of the body are much worse. It is necessary to do enough warm-up exercises. The specific way is to do muscle stretching exercise first, and then do 10- 15 minutes of mild aerobic warm-up exercise, such as running (medium and low speed), spacewalking (medium and low speed), skipping rope (slow jump) and aerobic riding (slow riding). After a light warm-up exercise, do strength exercises. If the preparation is not sufficient, it will easily lead to insufficient blood supply to the heart, systemic hypoxia and muscle ligament strain. Pan Yong, a fitness coach, said that the most common fitness condition in winter is leg cramps.
Point 2: Sweat in winter and keep warm.
In winter, the temperature is high and low, so whether it is indoor or outdoor sports, we should pay special attention to the warmth of clothes. Some fitness places are not constant temperature indoors. Some people like to take off their clothes when they sweat after exercise. Actually, it's easy to catch a cold. It is best to prepare a big towel for fitness in winter, which can not only wipe sweat, but also wrap it around your body to keep warm.
What winter fitness does the high-risk group include? There are six types of people who should pay special attention to gradual progress.
One of the high-risk groups who have been inactive for a long time.
Some people don't exercise for a long time, but they think it is meaningless for me to come to the gym without increasing the amount of exercise. Actually, this is not right. Doing so is likely to do harm to your health, so you should do what you can.
The second high-risk group is people who sit in offices for a long time.
People who sit in the office for a long time have stiff muscles, 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 this kind of people is generally poor, so it is not recommended to do strong strength exercises at the beginning, and a large amount of exercise will only make matters worse.
The third high-risk group is long-term drivers.
Now there are more and more car owners. People who drive for a long time will have stiff knees and ankles. If they don't do enough stretching exercises, they may strain or cramp. For example, a member is a driver. Because of driving for a long time, one leg muscle atrophy, so some sports are not suitable for him.
People with inflammation in four joints in high-risk groups
For example, arthritis, even if it has healed, should pay special attention to exercise in winter, and some high-intensity strength exercises are not suitable.
Five of the high-risk groups are people with joint injuries.
A member once had a car accident, resulting in joint injury. After getting better, he thought it was all right, but as a result, he felt uncomfortable when exercising. If you have had joint injuries, you must tell the coach, because some stretching exercises can't be done.
The sixth high-risk group is postpartum slimming.
Generally speaking, half a year after delivery is the best time to start slimming, but we must pay special attention to the content and intensity of exercise. Some overloaded stretching exercises are not suitable for this kind of people.