Combine aerobic training with strength training in winter.
In winter, the climate is very cold, many people like "cat winter", and physical exercise has also been stranded. Some people insist on physical exercise regardless of the cold, but what kind of projects should they choose for fitness? It's cold, how to arrange exercise time?
"People's exercise and health care also have something in common. In winter, when it comes to physical exercise, it is not recommended to sweat during exercise, which will make your body cold, hurt your vitality and even get sick. " No matter the old people or the young people who are full of blood, winter sports should not be too intense and should not sweat too much.
He said that winter exercise is suitable for the combination of aerobic exercise and strength exercise. "Everyone knows the benefits of aerobic exercise, that is, it can exercise cardiopulmonary function! Why should we advocate the combination with strength training? Mainly considering that people nowadays place too much emphasis on aerobic exercise and ignore strength exercise. " If you don't exercise your muscles for 7 days, your muscle strength may decrease.
Winter is not suitable for morning exercise. "Because the sun comes out late in winter and it is too cold in the morning, it is best to exercise in the afternoon, for example, between 15 and 17." He further explained that exercise is suitable for places with good air quality, such as snow, fog and windy days, and it is best not to exercise outdoors. It is advisable to take half an hour to an hour for each exercise. Aerobic exercise and strength exercise should be combined at least three times a week.
"Swimming is the best exercise in winter." In winter, people exercise less. Swimming can not only promote heart and lung function, but also exercise muscles that can't be exercised at ordinary times. Besides, brisk walking, jogging and playing table tennis are all good winter sports. Young people can also choose aerobics. He said that the most common yangko dance in Northeast China is also an excellent exercise method. In the process of yangko, people's body and mind are happy. When a yangko is twisted, the muscles and joints of the whole body are exercised.
If the weather is too cold, you can also do indoor sports. "For example, yoga is a good choice. However, it should be noted that yoga emphasizes the unity of body and mind, and you should not practice when your mood fluctuates greatly. " For example, patients with osteoporosis and lumbar disc herniation should be particularly cautious when doing yoga. Indoor gymnasium is a good place to go in winter. If you are afraid of the cold, you can go to the gym to exercise. "But find a gym with good indoor ventilation and sanitary conditions."
It is advisable to walk ten thousand steps a day in winter. Because of the climate and traffic conditions, many people started walking, or walked through traffic jams, or walked home directly. Some people even think that it is good to walk when there is little exercise in winter, and the longer you walk, the better your health.
"Office workers work most of the week and have little time to exercise. Walking is really a good exercise method, which is good for health. But it also has some things to pay attention to. " It is suggested that people who often walk to and from work wear appropriate clothes, don't walk too fast, and it is advisable to sweat a little. It is best to choose non-slip shoes for shoes. Try to avoid the streets with a lot of car exhaust when walking.