First, choose the right time and environment.
Many people think that fresh air in the morning is the best for exercise. Not exactly. The cleanliness of the air varies with the seasons. The air cleanliness in winter and spring is the worst before 8 am and after 5 pm. The best time for winter exercise should be around 9 am 1 1. And choose when there is no fog.
Because a large number of toxic substances are dissolved in the fog, dust and germs are adsorbed, which will be inhaled in large quantities in the fog and cause diseases. It is not suitable to exercise in the bushes in the morning, because without sunlight, the respiration of trees will produce a lot of carbon dioxide, and long-term exercise in the Woods will lead to dizziness and physical discomfort.
Second, choose the right way of exercise.
Winter training should be based on different conditions such as age, health status and physical fitness level, and the way and intensity of winter training should be appropriately selected. The elderly and infirm should follow the principle of gradual progress to determine the appropriate amount of exercise and exercise methods. In winter, people's blood vessels contract, muscle viscosity increases, elasticity decreases, and they are easily injured, especially the elderly, who often have different degrees of arteriosclerosis and are not suitable for strenuous activities. They should choose small and medium-sized sports, such as Tai Ji Chuan, Qigong, walking and unarmed exercises.
Do not stand upside down, bend over for a long time, lean forward suddenly, sit-ups and other activities. Because these actions are easy to cause a sudden increase in blood pressure in the brain, affect heart and brain function, and even cause cardiovascular and cerebrovascular diseases.
? Each exercise time should not be too long, generally half an hour is appropriate.
Third, keep warm.
Wear more clothes, hats, gloves, etc. At the beginning of winter training. /kloc-After 0/0 minutes of warm-up, gradually reduce clothes when the body is hot. After exercise, you should dry your sweat and put on clean clothes immediately.
Fourth, pay attention to safety.
Attention should be paid to preventing sports accidents, sports injuries and disease outbreaks. Be prepared before exercise, separate muscles and joints to avoid excessive concentration of exercise in a certain part. If there is any abnormality, stop the exercise immediately.