1, cold and antifreeze. Clothes should be increased or decreased according to the change of outdoor cold. For exposed hands, face, nose and ears, in addition to rubbing and wiping frequently to promote local blood circulation, corresponding protective measures should be taken, such as wearing gloves and earmuffs.
2. Warm-up activities must be full, rather than doing some simple physical exercises. In cold winter, due to the stimulation of cold, the elasticity and ductility of muscles and ligaments are obviously reduced, and the flexibility of whole body joints is much worse than that in summer and autumn. Cold weather, vasoconstriction, poor blood circulation and tight muscles and ligaments can easily lead to muscle strain, ligament tear and even fracture. Limbs, chest, back, abdomen, waist, ankle and other parts are fully active. The main method is to do exercise or jog. When the blood circulation of the whole body is improved, preparing for exercise will gradually make all parts and systems of the human body transition from static and restrained state to excited and nervous state, thus preparing for the maximum load of the body with exercise. Not only before strenuous activities, but also when walking or jogging.
3. Exercise should be moderate. How to master the amount of exercise depends on the age, gender, physical condition and training level of the practitioners. When exercising outdoors, the amount of exercise should not be too large and there should be no sweating. If it appears, it is necessary to adjust the amount of exercise in time. It is also a good method to carry out self-medical supervision in time during exercise and master the amount of exercise according to the observation and experience reflected by various organs. There are two indicators: one is self-feeling. After exercise, the whole body is comfortable, the spirit is happy, the physical strength is abundant, the sleep is good, the appetite is increased, and the limbs are strong, which shows that the exercise is properly mastered. If you feel very tired after exercise, even after a night's rest, you still feel tired and have symptoms such as dizziness, palpitation, nausea, loss of appetite, weakness of limbs and poor sleep. It means that you exercise too much. Secondly, measure the pulse. Pulse immediately after exercise, preferably 140- 160 times per minute. If it is lower than this figure, you can appropriately increase the amount of exercise; If it exceeds, it proves that the amount of exercise is too large. It is necessary to adjust the amount of exercise in time. If there is any abnormal situation, it is necessary to conduct a comprehensive inspection in time and pay attention to rest adjustment. The pulse index of middle-aged and elderly people and the infirm can be reduced.
4. Relax and be scientific. Active relaxation is a good rest. Don't rush to rest after exercise, you can jump and kick in place. At this time, pay attention to relax the whole body, swing your arms naturally, swing your legs alternately back and forth, left and right naturally, then lift your knees and bend over, make fists with your hands or make a knife shape, and beat your thighs and calves to fully relax your muscles. At the same time, relax. A relaxed and happy mood will have a good promoting effect on the body.