1, long warm-up time in winter, cold weather and stiff body. Be sure to warm up after going to the gym, especially for strength training partners. If you do high-intensity exercise without warm-up, the risk of injury is high. Such as muscle strain or joint injury.

For strength training or other energy training, it is recommended to warm up for 10 minutes with low-intensity oxygen first, and then warm up dynamically for 5 minutes. At the beginning of formal training, aerobic training partners suggest low-intensity training for the first 10 minutes, and then increase the intensity after starting to sweat slightly.

2. Be sure to keep warm. Many friends, especially men, like to start training in vests as soon as they arrive at the gym. At this time, the efficiency of preheating will be very low.

It is recommended to put on a sports coat when warming up again, and then take off your clothes after your body starts to sweat slightly. This can make the body warm up more fully.

Don't take a shower for the first time after exercise. At this time, the pores are fully open, which requires a certain cold body link. It is recommended to stretch for 5- 10 minutes before bathing. In addition, after winter exercise, you must put on some skin care products. Especially male friends. With strong muscles, you should also have good skin.

4. Regarding the choice of sports venues, when the weather is fine in winter, it is strongly recommended that you do some outdoor sports.

Outdoor sports in winter, such as running or cycling training, will greatly improve our cardiopulmonary function. Especially physical endurance and resistance. Wear a mask when necessary to reduce the pressure on the cardiopulmonary system.

5. Indoor exercise about breathing is not affected, mainly outdoor exercise.

Outdoor sports partners must pay attention to inhale through the nose and exhale through the mouth. Cold air enters the nasal cavity and then enters the trachea and lungs, which can be fully heated and reduce lung pressure. To sum up, the core of winter training is to keep warm, fully warm up and cool down, and pay attention to breathing.

Suggestions for indoor training arrangement: (ideal state) 5 minutes aerobic warm-up +5 minutes joint warm-up+1 hour strength training +30 minutes aerobic training +5 minutes stretching.

Suggestions for outdoor training arrangement: 5 minutes of low-intensity aerobic warm-up +40 minutes of moderate-intensity cardiopulmonary training +5 minutes of stretching.