1. Warm-up activities should be sufficient. Cold climate, protective contraction of human organs and systems, reduced elasticity and extensibility of muscles, tendons and ligaments, reduced range of joint activities and low air humidity make people feel thirsty and fidgety, stiff and difficult to stretch. If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain. Therefore, when doing fitness exercises in winter, especially outdoor sports, we should first warm up. After jogging, unarmed exercise and a small amount of light equipment practice, you can warm up your body, sweat a little, and then join the fitness exercise. 2. Clothing thickness should be appropriate. First of all, put on more clothes in winter. Clothes should be light and soft, not too tight. After warming up, you should take off some thick clothes. 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. Besides, when you exercise outdoors, you should pay more attention to keep warm. You will get hotter after exercise, and you always want to cool off, but you must not stand in a windy place to blow. Instead, go back indoors as soon as possible, dry your sweat and put on clean clothes. As the saying goes, "cold comes from the feet", because people's feet are far away from the heart, with less blood supply, thinner subcutaneous fat and poor warmth retention. Therefore, it is particularly easy to feel cold feet when exercising outdoors in winter. If the head, back and feet are cold, cold air will invade the body from the skin and nose and mouth, which will not only affect the effect of fitness exercise, but also catch a cold and get sick. 3. Exercise methods should be appropriate. Due to the cold winter, the body fat content has increased compared with other seasons, and the body weight and body circumference have also increased accordingly. Although this is beneficial for thin people to gain weight, the development of muscle contour, line and strength is not ideal. Therefore, winter fitness should improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise at the same time, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat. In addition, pay attention to shorter exercise intervals, especially standing in cold air for a long time outdoors. If the gap time