Outdoor sports in winter need "three-layer clothing"
Go out to exercise in winter, on the one hand, pay attention to keep warm and resist the cold in winter; On the other hand, it should be breathable, and sweat during exercise can be discharged in time. Experts suggest that people should "dress three times" for outdoor sports in winter.
The first layer: inner sweat-wicking underwear is quick-drying underwear. I often feel cold after winter exercise, because sweat soaks cotton underwear, so I can't sweat quickly, which increases the possibility of catching a cold. Quick-drying clothes can quickly discharge moisture and sweat to the surface of the inner clothes, so that sweat will not directly evaporate on the skin surface, thus avoiding the decrease of skin surface temperature caused by sweat evaporation absorbing heat. Quick-drying clothes are mostly made of some materials with strong water conductivity.
Second floor: a kind of fleece-catching garment popular in the middle warm floor, which is actually very suitable for the elderly to wear when exercising. Some elderly people think that fleece is a chemical fiber fabric, which is not good for the skin, but it is not. Wool coat is a new type of chemical fiber fabric. Wearing a sweater can form a concentrated air layer inside the clothes, thus isolating the cold air outside and keeping the body temperature. It is not only warm, light and soft, but also quick-drying, which is very suitable for the elderly to wear when they go out for sports.
The third layer: the outer protective layer might as well follow the fashion in winter and wear a coat. When it's windy, wearing a fleece coat can't resist the wind, and it's easy to catch cold after exercise. Preparing a coat can solve this problem. The coat is windproof, warm and breathable, which can not only minimize the influence of bad weather on the body, but also discharge the sweat generated by the body, prevent the sweat from condensing in the middle layer and reduce the heat insulation effect, so as to resist the low temperature or cold wind of the external environment.
Wearing thin multi-layer clothes in winter is better than single-layer clothes. If you feel hot during exercise, you can take off several layers of clothes. It is better to wear leather and wool products than cotton products. In addition, wearing a hat and gloves can also prevent the body from radiating heat.
Don't interrupt the fitness principle plan.
If you want to exercise in winter, you should have a complete plan. Do you want to keep fit or lose weight? In fact, the purpose is irrelevant, and the plan is very important.
You can make a fitness plan around losing weight. In winter, the digestive function of the human body is enhanced and the appetite is wide open. Many people reach their heaviest weight in winter. On the other hand, winter exercise consumes a lot of calories, which is a good season to remove fat.
At the same time, people's immunity drops in winter, and they are easy to get sick. Therefore, another key point of the winter fitness plan is to prevent diseases through effective exercise. However, unplanned and irregular exercise can not only keep fit, but also make you sick because of physical discomfort.
"After making a good winter fitness plan, the key to achieving the best fitness effect is to persist and not give up easily because of cold weather or snow." Experts reminded.
Aerobic exercise is the first choice for winter fitness.
Experts say that the winter climate is cold, and explosive anaerobic exercise can easily cause physical discomfort and even sports injuries. Therefore, when exercising, you must choose aerobic exercise with small exercise range and high calorie consumption.
In specific projects, it can be different according to the age difference: young people can arrange high-impact aerobic exercise such as running, which can consume more calories; Middle-aged people can arrange low-impact aerobic exercise such as brisk walking, jogging and climbing stairs; Old people can arrange walking, yoga, Tai Ji Chuan and other projects.
Young people can appropriately increase the amount of exercise in winter, and the time can be longer, such as running, which can be 10 to 15 minutes longer than in spring and summer.
The physical condition of middle-aged people generally shows a downward trend. Don't stop exercising because you are busy with work, but exercise according to the amount stipulated in the winter fitness plan.
Time selection exercise time reference age
The time schedule of winter fitness varies greatly, and people of all ages should choose the time period of activities according to their physical condition. Because young people have strong adaptability to the climate, good physique and quick recovery, winter fitness time can be arranged in the morning and afternoon; Middle-aged people have poor adaptability and can exercise after work at 18-20:00. Generally speaking, the time for the elderly to exercise in winter should be 14 to 19. They are physically weak, and it is easier to exercise when the temperature is the highest and there is sunshine, so as to avoid physical injury.
From the point of view of exercise time, young people can appropriately increase the amount of exercise in winter for a longer time, which is 10 to 15 minutes more than in spring and summer. Middle-aged people should stick to fitness, not because of busy work or cold weather.
Matters needing attention
Dressing: Be sure to keep warm.
There is heating in the room in winter, and the temperature is suitable. In theory, any indoor exercise can be carried out, but it is also important to keep warm.
Generally, when you start exercising, you must wear long sleeves. After sweating slightly, you can take off your long-sleeved clothes, but you should put on your clothes immediately after exercise. "This can protect all joints and bones of the human body."
Frequency: personality choice
Generally speaking, there is no special rule in winter fitness. "Usually at least three or four times a week, up to five or six times." "This is not strictly regulated, mainly depending on personal work and physical condition."
Warm-up: Sweat slightly.
Cold climate, protective contraction of human organs and systems, decreased elasticity and extensibility of muscles, tendons and ligaments, increased viscosity of muscles, reduced range of joint movement, and low air humidity make people feel thirsty and irritable, and feel 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.
Drink water: make up in time before and after exercise
In fact, outdoor sports in winter need as much water as in summer. Drinking water can be ordinary water or sports drinks. In addition, in cold weather, many people want to drink a cup of hot coffee or chocolate before going out for exercise, which is unscientific, because it contains caffeine, which will make people lose water and is the most taboo drink before exercise.
Environment: air circulation
In winter, people are used to closing the windows of the gym tightly. As we all know, a person exhales more than 20 liters of carbon dioxide per hour. If more than 10 people exercise at the same time, it will take more than 200 liters per hour, causing serious indoor air pollution. People are prone to dizziness, fatigue, nausea, loss of appetite and other phenomena when exercising in a closed environment, and the exercise effect is naturally poor. Therefore, when exercising indoors, we must keep the indoor air circulating and fresh.
Method: Improve strength.
It is cold in winter, and the body fat content is increased compared with other seasons. Although it is good for thin people to gain weight, it is not ideal for the development of muscle contour, line and strength. 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.
Four fitness exercises most suitable for winter.
First, do housework.
Housework is everyone's responsibility in life.
When doing housework, MM might as well change her mind, which will make housework no longer boring and can also play a slimming effect.
To sum up, doing more housework is also a good way to keep fit.
Because when doing housework, the body will get exercise in bending and swinging, which will pull the fat in the body to metabolize quickly, thus easily getting rid of the autumn weight.
Second, dance.
In autumn, cool weather always makes MM people want to exercise.
At this time, if you want to lose weight, you might as well take dancing as a way to lose weight.
Dancing can also improve our temperament.
For many women who have worked in the office for a long time, this is a very good way to lose weight by exercise, which can quickly restore their slim figure.
In the way of dancing to lose weight, there are various dance forms for MM with different personalities and hobbies to choose from.
Therefore, MMs can choose the dance form they are interested in according to their own situation, which can make the slimming effect get twice the result with half the effort and is also very fun.
In general, among so many kinds of dances, the most effective and fastest forms of slimming dance mainly include belly dance, Latin dance, ballet, etc., which can make the whole body fat burn quickly, thus achieving good slimming effect.
Third, jogging.
Outdoor exercise is the most desirable way to lose weight for many MM in autumn.
Because of this, they can fully breathe the fresh air in autumn and feel the cool breeze in autumn.
Jogging can completely satisfy MM's desire, and jogging can also easily and quickly lose weight in autumn, so that MM can return to a gentle and graceful posture in a short time.
Jogging can promote the body's blood circulation, thus speeding up metabolism, which can burn fat well.
But when jogging, you should pay attention to it, and it is best to choose the avenue. This is the really healthy way to lose weight.
Many times, MM people may always choose to jog on the road for convenience.
But you know what? Jogging on the road will make you inhale various gases such as automobile exhaust, which will damage your health.
Therefore, if you want to lose weight quickly by jogging, you'd better choose a clean place such as a park.
Fourth, turn the hula hoop
Hula hoop in the eyes of many MM, this is an inconspicuous way of fitness.
But in fact, hula hoop not only has a certain fitness function, but also plays an important role in helping MM to lose fat quickly, rebuild a flat lower abdomen and get rid of the "lower abdomen girl".
Turning hula hoop in autumn can reduce the heat of turning hula hoop in summer, and the final weight loss effect will be more obvious.
Therefore, in autumn, MM people might as well use hula hoops to slim their bodies again.
Hula hoop can play an obvious role in losing weight because in the process of hula hoop.
The continuous movement of the hula hoop on the lower abdomen can accelerate the peristalsis of the intestine.
This can quickly discharge the garbage accumulated in the body and solve the pain of constipation.
In addition, when you turn the hula hoop, it is best to stick to it for more than 30 minutes at a time, so you can consume more fat.