How to arrange fitness in winter and stick to it is advantageous to improve physical fitness. When people are exercising, they can decide according to their own situation. So do you know how to arrange winter fitness in winter? Come and have a look with me!
How to arrange fitness in winter 1 1, and the intensity of exercise should be appropriate.
People who have basically stayed indoors for a winter are eager to get some fresh air outside, and those who want to lose weight in a short time tend to increase their exercise. Xiao Zhao is, I heard from my colleagues that long-distance running is helpful to lose weight, so I can only run 1000 meters at ordinary times. He ran 2000 meters around the playground for the first time. He was exhausted after running, and he was sore all over the next day and felt weak for several days. Professor Zhang said that excessive exercise or strenuous activity in spring will lead to excessive sweat excretion in the body and a large loss of electrolytes, glycogen, gland secretions and water-soluble vitamins in the human body. In addition, after a long period of inactivity, muscles and ligaments are also in a stiff state. Blind large-scale exercise will not only lead to general discomfort, but also lead to serious sports injuries.
2, do a good job of heat preservation
The weather is still very cold in early spring, and the air quality is not very good. Therefore, Professor Zhang suggested that everyone should not get up early in the morning and exercise until the sun comes out and the temperature rises. At the same time, be sure to increase or decrease clothes in time after sweating, so as not to catch cold and cause a cold.
3. It is equally important to pay attention to safety.
In early spring, although some ice and snow began to melt, the ground was still very smooth, so people should pay special attention to their feet when exercising outdoors. Especially for the elderly, we should pay more attention to anti-skid and choose anti-skid sports shoes to avoid injuries such as fractures caused by accidental falls. In addition, people who use equipment for fitness should also pay attention to it. Some people like to wear gloves because the equipment is cold and it is easy to drop it. Professor Zhang also reminded everyone to exercise in parks and sports fields and try not to exercise on the roadside.
4. Be prepared before exercise.
We should get ready before exercise. In addition to choosing clothes to wear, you should also supplement some energy according to your physical condition. You can choose to drink some hot milk and cereal, which can not only replenish water, relieve hunger, but also warm up. In addition, it is also recommended that you prepare indoors for exercise in early spring, and then exercise outdoors when your body is slightly hot and your muscles and ligaments are relatively separated.
The items you choose for winter exercise can be determined according to your own situation. If your goal is to lose weight, I suggest you run for a long time. After running for a long time and sweating, you should carry out targeted local exercise according to your key parts of weight loss. When exercising, it is advisable to be cheerful, cheerful, slightly sore and tired. When there are bad emotions such as panting, uncomfortable heartbeat, weakness of limbs, palpitations, etc. Stop practicing immediately and seek medical advice if necessary.
How to arrange fitness in winter II. How about fitness in winter?
In winter exercise and fitness, due to the continuous contraction of muscles, accelerated breathing, accelerated blood circulation, vigorous metabolism, increased heat generated by the body, and enhanced excitability of the cerebral cortex, the thermoregulation center can adjust the body temperature sensitively and accurately, and the oxygen supply to the brain also increases. The cold tolerance is 8 ~ 12 times higher than that of ordinary people. Therefore, people who keep fit in winter will play a positive role in eliminating fatigue caused by long-term brain study, enhancing memory and improving learning efficiency.
Should we exercise indoors or outdoors in winter?
Insisting on outdoor exercise in winter has advantages in improving physical fitness, which can integrate the body with cold weather and improve the adaptability of the body to the environment, which is why athletes train outdoors instead of indoors. During outdoor exercise, due to the constant stimulation of cold air, the hematopoietic function will change obviously, and the red blood cells, white blood cells, hemoglobin and antibodies against diseases in the blood will increase appropriately, and the resistance to diseases will be enhanced. Therefore, people who insist on winter exercise rarely suffer from anemia, cold, tonsillitis, frostbite, bronchitis, pneumonia and other diseases.
What are the fitness exercises suitable for winter?
The winter climate is cold, and explosive anaerobic exercise is easy to cause physical discomfort and even sports injury. Therefore, when exercising, you must choose aerobic exercise with small exercise range and high calorie consumption.
1, jogging
You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, a 60-year-old person's heart rate during jogging should be 180-60 = 120 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week. For patients with chronic diseases, it is advisable to choose a low-intensity and short-duration scheme, for middle-aged and elderly people and people with poor physique, it is advisable to choose a low-intensity and long-duration scheme, and for young people and people with good physique, it is advisable to choose a high-intensity and short-duration scheme.
2. Running and walking alternate.
There are two ways to run and walk alternately: one is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking, and gradually transition to jogging instead of walking with the enhancement of physical adaptability. Exercise time can last 20 ~ 30 minutes, not less than 4 times a week. Suitable for beginners and the elderly and infirm.
Step 3 ride a bike
The exercise effect of cycling is no less than jogging and swimming. In order to achieve the purpose of fitness, exercisers must master the intensity of exercise: beginners generally push 60 times per minute; For exercisers with a certain foundation, the pedaling speed can reach 75 ~ 100 times per minute. Exercise time should not be less than 30 minutes each time and not less than 4 times a week.
Step 4 ski
Skiing is not only for recreation, but also for mastering the correct methods. Practice once or twice a week, step by step, and perseverance will have a good fitness effect. Skiing, like running and swimming, belongs to aerobic fitness exercise, which can enhance cardiopulmonary function.
When is the best time to exercise?
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. If it is a morning run, it should not be too early and the air is not good. Most of the carbon dioxide you inhale is not oxygen. It is recommended that you run outdoors after 10 in the morning or after 5 pm. 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.
What should I wear for running in winter?
Just wear a layer of sportswear above 0℃, and you can wear bare legs or compression pants inside. It's better to keep the sportswear tight, otherwise it will leak when running.
0℃-10℃ is mainly composed of two layers of clothes, and the outside is a close-fitting sweat-wicking shirt and underwear (sold in the North and Wolf Claw) and a Decathlon 199 cotton sports suit (coat with cap). I am not used to wearing gloves. You will feel a little cold when you start running in this temperature range, but you will be fine after running for a while. If you are afraid of cold, put on thin gloves.
Running at the temperature of-10℃-20℃ is already very abusive, mainly because it is very uncomfortable for the cool wind to be sucked into the stomach when breathing through the mouth. If breathing through the nose cannot support high heart rate, it is recommended to wear a thin face protector, not too thick, which will affect breathing. Of course, you can also have a ski mask with openings in your nose and mouth. If you dress, the three-layer dressing method mentioned by VEN is the right choice. I usually wear sweaty shirts and underwear on the inner layer, velvet on the middle layer and jacket and trousers on the outer layer. The only drawback is that the noise generated by the friction between the legs during running is too loud and it is not wear-resistant. It's already very cold to wear normal running shoes at this temperature. My experience is that wearing a pair of thick wool socks is not as comfortable as professional running socks, but 10KM won't rub your feet.
Running below MINUS 20℃ In the weather below MINUS 20℃, dressing is still a three-layer dressing method, but the middle layer should be made of thick flannel, the outer layer can be made of jacket, and occasionally ski clothes can be worn. The ski suit is just too heavy. If you run in a ski suit, you must open all the breathable zippers to avoid releasing moisture. If you are still wearing ordinary running shoes, you must freeze your feet. At this time, we should pay attention to the feeling of toe exertion during running and increase blood circulation.
Winter running adopts three-layer dressing method.
The inner layer is quick-drying and sweat-wicking, the middle layer is fleece to keep warm, and the outer layer is windproof. It can be above MINUS ten degrees. Pants can be single-layer fleece running pants, single-layer is enough, and wearing double-layer pants is torture. Running shoes and socks don't need special consideration. The lower limbs won't feel cold when running. It is the ends of upper limbs, fingers and ears that need to be kept warm. Hats and gloves are necessary. You can put a magic headscarf around your neck. When the wind is strong, you can pull it up to protect your face (it can be a five-level wind in the imperial city in winter), and you can put it down at any time when you feel hot.
How to plan the frequency and intensity of exercise?
Usually at least three or four times a week, at most five or six times. People of different ages can adjust themselves. Take running for example. Generally speaking, the total distance remains the same. People in their twenties run fast, while people in their fifties run slowly. Under normal circumstances, running around the playground 10, that is, the distance of 4 kilometers, can achieve the best effect of aerobic exercise. You can run every day if you can. If you feel tired after running every day and it is difficult to recover, you can reduce the frequency and avoid excessive exercise, which is counterproductive.
How to warm up before exercise?
Warm-up for 3 minutes can only arouse the body's awareness of sports, and it takes about 5- 10 minutes to fully exercise. In winter, according to different exercises, the warm-up time is appropriately extended to ensure that the body can fully exercise. Generally speaking, warm-up activities should also be targeted. For example, you need to concentrate on certain parts during exercise, and you should also concentrate when warming up. When you can't do any exercise, you simply stretch your hands and feet. Warm-up exercises should focus on large muscle groups, and warm up legs by standing well and lifting knees before exercise; If it is chest and shoulders, you can turn around, raise your arms and turn around.
Do you need to replenish water for winter sports?
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.
How to bathe when sweating in winter?
You can't take a shower immediately after running. You need to wait until your pulse is stable. In principle, because the body is excited after exercise, it is too harmful to use cold water directly at this time. You can't use very hot water. You should use warm water close to your body temperature.
How can I keep myself exercising?
Many experts advise people to follow the "10% rule". In other words, you must never increase the training intensity to more than the last 10%. However, it is also important to dare to challenge yourself. Give yourself proper pressure for progress, and you will see obvious changes after a period of time.
Partner fitness needs partners to share the happiness and fatigue of fitness. A partner can accompany you when you are happy and give you a push when you are tired.