Matters needing attention in winter sports and fitness. In present life, many friends pay attention to physical exercise. Keeping healthy through simple exercise is the best and most direct way. However, winter exercise needs attention. Now let's share the precautions for winter exercise.
1 post-fitness is suitable for winter exercise.
It is best to exercise in the morning after sunrise. Due to the low ground temperature before sunrise in winter, the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment may lead to fatigue, dizziness, pharyngitis and other diseases, which are harmful to the body. If you like morning exercises, it should be around 10.
Cold and warm
When exercising in cold season, you must pay attention to the thickness of clothes. Wearing too little is not conducive to keeping warm, wearing too thick is not conducive to exercise, and sweating after exercise is more likely to catch a cold. Clothes should be appropriately increased or decreased according to the temperature. 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. Be careful not to stay in windy places to avoid catching a cold.
preface
Due to the low temperature in winter, the blood flow of human body is slow, and the elasticity and flexibility of muscles, joints and ligaments are reduced, which is prone to sports injuries. Therefore, when doing fitness exercises in winter, especially outdoor sports, we should first do enough warm-up activities, warm up our bodies until we sweat slightly by walking fast, jogging and stretching, and then join the fitness exercise.
brick by brick
Every time you exercise, the amount of exercise should be gradually increased from small to large. Don't suddenly do strenuous exercise to avoid accidents.
Breathe through the nose and mouth
Sports ventilation should adopt the breathing mode of nasal inhalation, because inhaling through nasal cavity can make the air moist and warm, prevent dust and bacteria, and protect the respiratory tract.
1, foot movement:
Through the activities of toes and ankles, blood circulation can be accelerated, foot muscles can be exercised and foot fatigue can be prevented. Do it for 3 to 5 minutes at a time.
Sit in a chair or beside the bed, with your legs perpendicular to the ground and your legs together and flat on the ground. Stand on tiptoe hard, wait for a breath, and then recover. Put one leg on the other. Slowly move your thighs and toes up and down, and then change your legs.
2. Sit cross-legged:
It can relax the joints and stretch the pelvic muscles, so that the baby can pass through the birth canal smoothly during delivery, and it can be done for about 10 minutes each time.
Sit on the bed and roll your feet. Keep your back straight, look straight ahead and put your hands on your knees. Press your knees down to the bed with your hands every time you breathe. Repeat.
3, reverse pelvic movement:
Lie on your back on the bed, with your legs at a 45-degree angle with the bed and your knees together. Knees together drive the thigh to swing left and right. When swinging, your knees seem to be drawing an ellipse, so you should move slowly and rhythmically. The left leg is straight, the right leg remains unchanged, and the knee of the right leg slowly falls to the left. After the knee of the right leg returns to its original position from the left side, it falls to the right side. This method is carried out by exchanging legs.
Precautions for winter sports and fitness 2 Eat before winter sports.
Eating something before winter exercise can increase the body's calories and avoid hypoglycemia and other discomfort during fasting exercise. Generally, you can drink a cup of boiled water and eat a small amount of liquid and semi-liquid food before exercise.
Warm up before winter exercise
Warm-up activities must be carried out before winter exercise, and the muscles and joints of the whole body should be exercised until the body is slightly hot and generates heat before formal exercise. This can reduce the injuries caused by sports.
Exercise should not be strenuous in winter.
Winter exercise should not be too intense, generally within the acceptable range of the body. If it is too intense exercise or exercise time process, it is easy to make the body more burdened and uncomfortable.
It is not advisable to get up too early for winter exercise.
Winter sports, especially when doing morning exercises, should not get up too early. Not only is the temperature too low and too early, but also because of the lowest oxygen content and many pollutants in the ground air, it is easy to have adverse effects on the body. It is generally advisable to wait for the sun to come out before exercising.
Winter exercise helps to strengthen the body's ability to resist diseases and keep out the cold, but more attention should be paid to avoiding improper exercise and causing discomfort.
Exercise in winter to prevent frostbite
Pay attention to prevent frostbite during winter exercise. Exercise exposed parts of the body in the cool, including hands, face, ears and feet. In addition, don't warm up or soak in hot water immediately after exercise, which will easily aggravate the occurrence of frostbite. You must massage the cold parts first.
Exercise in winter to prevent dampness.
Pay attention to avoid dampness in winter sports. Generally, it is easy to sweat after a little exercise, and once the sweat evaporates, it is easy to take away the heat from the body and make people catch a cold. After general exercise, you must scrub your body with warm water in time to promote blood circulation.
Exercise in winter to prevent colds.
Pay attention to cold and warmth in winter exercise. You can't wear too little and too thin during exercise, but you can't wear too much and too thick, which will affect exercise and even affect blood circulation. Generally pay attention to wear gloves and hats to protect your ears when you are cold and warm.
Exercise in winter to avoid sudden weather changes.
When exercising in winter, you should pay attention to avoid sudden weather. When the cold current passes through the border, the temperature drops suddenly, or it is windy, rainy or foggy, you should stop exercising. When the temperature is low and the humidity is high, the loss of body temperature is not good for the body.
Matters needing attention in winter exercise
1, outdoor sports to see the weather
Don't exercise outdoors in the following situations: First, the temperature is lower than MINUS 10 degrees Celsius, which will not only greatly reduce the quality of exercise, but also be easy to get injured; Second, on windy days, exercise in this environment is likely to cause cold and chapped skin; Third, on a foggy day, smog will stimulate respiratory mucosa and induce rhinitis and asthma.
2. The preheating time should be long.
Warm-up activities before winter sports must be fully in place, otherwise it is likely that muscle strain and joint sprain will be caused by low temperature, reduced muscle extensibility and stiff joints. Generally speaking, the warm-up before exercise lasts 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.
3, clothes should not be too tight or too thick, do not wear a mask.
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. If you are afraid of cold air, you can use a triangle towel to keep warm from the wind.
It is best not to breathe with your mouth.
In cold weather, you should mainly breathe through your nose, not open your mouth. Because the nasal mucosa is rich in blood vessels and the cavity is curved, it has a warming effect on the inhaled cold air, which can avoid respiratory tract infection, sore throat and cough caused by cold air directly stimulating the throat. If you do a lot of exercise and can't get enough oxygen by inhaling through your nose, you have to use your mouth to help you breathe. In general, the mouth is open, the upper teeth touch the lower lip, and the tongue licks the upper jaw slightly, so that cold air can enter through the teeth and be inhaled through the tongue without seriously stimulating the respiratory tract.