1. Choose aerobic exercise for winter fitness. Choose aerobic exercise with small action range and high calorie consumption in winter. This is because the winter climate is cold, and explosive anaerobic exercise is easy to cause physical discomfort. Young people can choose high-intensity aerobic exercise such as running, which can consume more calories. Exercise time is longer than that in spring and summer 10 ~ 15 minutes. Middle-aged people can choose low-intensity aerobic exercise such as brisk walking, jogging and climbing stairs. The physical condition of middle-aged people generally shows a downward trend. Don't give up fitness because you are busy with work, otherwise winter will be a season of "hiding diseases".

2, winter exercise should not be too early, winter exercise is best not to be too early, Jane suggested that winter morning exercise should be after sunrise. The best fitness time in a day is between 14 and 19. At this time, the human body's own temperature is high, its physical strength is abundant, it is easy to enter the state of exercise, and it is not easy to get hurt, which is of great benefit to health. In winter, many people often can't persist because of lack of passion, which is mostly due to emotional disorder caused by lack of sunshine. Therefore, bodybuilders should take part in outdoor sports as much as possible, especially on sunny days.

3. Warm-up before exercise is very important for outdoor sports. First of all, we should warm up. In winter, blood vessels contract, blood circulation is not smooth, and muscles and ligaments are tight. After jogging, unarmed exercise and a small amount of light equipment exercise, the body will get hot and sweat slightly, and then exercise with greater intensity. At the same time, the preheating time should be prolonged, preferably controlled at 15~25 minutes. In addition, the exercise interval should be shortened appropriately to avoid being in cold air for a long time. If the gap is too long, the body temperature will drop, which will easily make the muscles tired from the excited state, increase the viscosity, and be easily injured when performing the next group of exercises.

4. Exercise intensity should be properly arranged, the running speed should be gradually increased from slow to fast, and the amount of exercise should vary from person to person, step by step, especially for the elderly, the infirm and children. The exercise intensity must not be too large.

It's best not to breathe with your mouth, but to use your nose when exercising, because the cold air filtered through your nose is clean, moist and not too cold, which can protect your respiratory system.

6, insist on jogging above are some methods that are very suitable for winter sports. We don't pursue sweating. We just need to warm our bodies a little in the cold winter and sweat a little to achieve the effect of exercise. At the same time, it can also resist the cold well. If you lose clothes while jogging, you must remember to add clothes in time after running to avoid catching a cold.