In winter, many people neglect exercise because they are afraid of the cold. In fact, winter is the golden period of training, so it is very necessary to carry out proper physical exercise to promote people's health.
Matters needing attention in scientific fitness:
0 1
Consider your health.
Especially for the elderly, if they suffer from lung diseases such as chronic bronchitis, emphysema and asthma, it is recommended not to exercise when the smog is obvious. Because pollutants in the smog air will stimulate the large and small airways of the respiratory system, induce infection or immune response, and cause bronchitis and pneumonia; For asthma patients, air pollution will also aggravate asthma.
02
Warm up before exercise
In the case of low temperature, it will reflexively cause vasoconstriction, poor blood circulation, increased viscosity and decreased extensibility of human muscles and ligaments, reduced range of joint movement, and decreased ability of nervous system to command muscles. If you don't warm up well before exercise, it will cause damage to joints, ligaments and muscles. The time and content of warm-up exercise can vary from person to person. Generally speaking, it is advisable to keep warm. You can do some exercise by jogging, freehand exercise, etc. In this way, your body will be warm and sweat slightly, and then do more strenuous exercise. 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.
03
Exercise intensity should be appropriate
Winter is a good season for physical exercise, but at this time, due to the yin essence and yang spirit of the human body, it is in the stage of convergence and internal nourishment. Therefore, exercise should also conform to this principle, that is, the amount of exercise should not be too large to prevent excessive sweating and excessive loss of yang. Exercise should choose relaxed and gentle projects with little exercise, such as walking. Exercise should be done step by step, according to one's ability, and the duration should not be too long. It is suggested that patients with hypertension and coronary heart disease do what they can to prevent accidents.
04
Don't compete with the cold wind
Attention should be paid to winter sports. Windy weather is not suitable for outdoor sports, so it should be done indoors. Cold can make the skin chapped, the lipid layer degenerate, the knee joint is cold, and the fingers and toes are stiff and painful. It is found that even if people increase their exercise, their heat production is mainly used to keep out the cold, so it is difficult to achieve the expected exercise effect. Therefore, exercising in the bitter cold and strong wind is similar to self-abuse and violates the principle of exercise health.
05
Don't compete with a cold.
In winter, the climate is changeable and colds are frequent. People have a cold and fatigue. If they have a fever, it will aggravate their physical fatigue. At this time, exercise and metabolism are enhanced, which is not conducive to the recovery of colds. In addition, the immune system is under stress when catching a cold, and exercise will increase the burden on the immune system and reduce the body's resistance. Some pathogenic bacteria that can be eliminated by the immune system will multiply and grow, causing serious diseases such as pneumonia, myocarditis and bacteremia. Therefore, you should rest more during the cold and resume exercise after your body fully recovers.
06
Pay attention to lung maintenance
Dry and cold air in winter is easy to invade and damage respiratory mucosa, and then cause diseases. Try to breathe through your nose during exercise, or you can breathe through your nose and mouth to reduce the adverse stimulation of cold air on the respiratory tract. Don't breathe with your mouth open. If necessary, you can roll up your tongue against the upper jaw to prevent cold air from directly irritating the throat and respiratory tract and damaging the lungs.
07
Pay attention to increasing or decreasing clothes
When exercising in winter, clothes should be increased or decreased according to the change of outdoor temperature. For the exposed hands, face, nose and ears, in addition to rubbing frequently to promote local blood circulation, appropriate amount of antifreeze cream and cream should be applied to prevent skin frostbite. Don't wear too little when exercising, and don't take off too much when you are hot. Be sure to pay attention to cold protection after exercise, and don't stay in the cold wind in sweaty clothes. You should change clothes in time.
08
Pay attention to stretching after exercise.
Stretching exercise can eliminate fatigue, restore physical fitness and improve exercise effect. During exercise, muscle capillaries are greatly expanded and muscles are highly tense. If you stay still immediately after strenuous exercise, the blood accumulated in the muscles will not flow back to the heart in time, and the muscles will be stiff and fatigue will not be easily eliminated. On the contrary, doing some stretching exercises after exercise can slow down the body and let the muscles get full relaxation and rest.
09
Exercise time should be moderate.
The length of each person's exercise time should consider the age, exercise intensity, exercise purpose and other parameters. Generally speaking, it is meaningless to exercise less than 5 minutes a day, while the exercise over 1 hour is excessive for middle-aged and elderly people or non-sports enthusiasts, and an average of about 30 minutes a day is more appropriate.
10
Clothes should not be too tight or too thick.
Remember not to wear thermal underwear or clothes that are too thick. It is very warm to wear, but once you want to play, it will be very troublesome to take it off. Don't take it off. After wearing it for a while, the clothes are soaked with sweat and stick to you. First it was unbearably hot, then it was cold. The taste is unbearable, and wearing wet clothes is easy to catch a cold.