First, make all kinds of preparations.
A. physical examination. Use with caution those who suffer from serious cardiovascular and cerebrovascular diseases, diabetes, nephritis, initial recovery from serious illness, physical weakness, menstrual period of pregnant women and lactating mothers, mental illness, alcoholism and low cardiopulmonary function.
B. site selection. Winter swimming should be in an open, sunny and sheltered area, with smooth and clean water flow, which is convenient for landing and asking for help. If possible, you can build a shed to shelter from the rain, change clothes and have a rest.
Third, equipment preparation. The thermometer is convenient for accurately grasping the situation and determining the exercise time; Life-saving equipment with bright colors, medicines for preventing chapping and frostbite, thermos bottles, straw, river sand, anti-slip old cloth or carpet, flippers, flippers and fully enclosed swimming caps can be prepared if possible.
Second, master the reasonable practice order.
A, winter swimming is very exciting, so it is absolutely necessary to stick to the water from summer and autumn, step by step, and gradually enhance the body's tolerance to cold.
Second, try to stick to10 in the first year of the lunar calendar; Water temperature 10℃, those who are physically strong can postpone it appropriately, but don't force it to avoid injury. Then consider using cold water bath as an auxiliary means at home. In the second year, adhere to the water temperature of 5-8℃ and the temperature of 0℃ (most parts of the country can participate in this standard). If it can withstand it, it can be launched all year round. If there are still difficulties, it can also swim all year round from the third year.
(c) If the water temperature is lower than10℃ for more than 20 minutes every day, you can directly expose your body to precool and make preparations at the same time; If the temperature is lower than 10℃, only close-fitting long-sleeved underwear can be used for pre-cooling. After adaptation, the body is exposed for secondary pre-cooling, so as to make preparations for smooth and orderly blood backflow from skin and muscles to body cavities, reduce injuries and prevent huge impact on heart and brain organs.
After similar water, you should also dry your body in time. If there are no special circumstances, gradually add clothes and return to normal. If you don't go into the water for a long time, you can consider watering the whole body thoroughly on the first day, entering the water briefly on the second day and returning to normal on the third day.
Third, pay attention to common injuries and prevention.
A, catch a cold. The water entry time is too short, but when the stimulation is too strong, the surface skin is hard to resist, and the cold outside and the heat inside form a cold. At this time, there is no need to use medicine, just re-enter the water until the internal and external temperatures are consistent and the deep defense mechanism is activated. If you enter the water for too long, you will get excited or even sweat in cold water, which will easily lead to excessive heat loss and lead to the failure of the body's deep defense mechanism and illness. At this time, ginger and brown sugar decoction can be taken orally or other pungent and warm prescriptions can be used. In either case, precooling in advance can effectively prevent it.
B, cramp (muscle spasm). It is mainly due to the lack of pre-cooling and preparation activities, or the water temperature is too low and it is soaked in water for too long. Just keep warm and drink a glass of ginger sugar salt water after landing. If it is serious, you must go to the hospital for treatment.
C. chapped. The lack of oil on the skin surface is caused by excessive water loss. Add oily food properly at ordinary times, and apply all kinds of grease or antifreeze cream and cream before entering the water.
Ding, frostbite. It is mainly caused by poor blood circulation in local body. It can be prevented by strengthening nutrition and exercise, precooling, and applying antifreeze cream and grease. If possible, you can use fully sealed swimsuits and flippers, and you can use wind-warm medicinal liquor to improve local blood circulation after starting water.
E. skin diseases. Most of them are caused by water pollution, so you can bring your own clean water and wash it in time.
Self, rheumatism. It is not suitable to go into the water during acute attack. When the pain, itching, numbness and abdominal distension are aggravated, it means that the body can no longer bear the external stimulation, so it can be alleviated or changed to take a cold bath at home. However, after many cases of observation, the onset of rheumatism is obviously reduced and alleviated after winter swimming exercise.
G, cough Most of them are caused by supercooling. We just need to reduce the launch time and do more precooling to increase nutrition. If the cough is severe, Fritillaria cirrhosa and pear crystal sugar should be stewed, and ginger or perilla leaves should be added in severe cases.
Acute and various types of tracheitis. It is not suitable to go into the water during acute attack. You can apply mashed ginger cloth to your chest and back, or dig a hole with watermelon, bury four taels of ginger paste and 5- 10g of Cordyceps sinensis, and steam. Summer works best. At ordinary times, you can also choose Yupingfeng Powder and other Chinese patent medicines under the guidance of a doctor (Chen Mou, male, 32 years old, from Wuhan Gutian Winter Swimming Team, has asthma all the year round, pushes aminophylline at least once a month, and has no acute attack in winter swimming for three years. )
Nonunion, diarrhea. Most of them are caused by too strong peristalsis of cold intestine. Reducing the proportion of oily or fibrous food properly, entering the water after defecation, and applying equal amounts of black pepper, radix aucklandiae, clove, cooked folium artemisiae argyi and ginger meat can also improve.
Old injuries. Both cold water and cold air will aggravate old injuries or induce pain. At this time, the effect of external use of ginger wine is obvious, but it is still appropriate to go into the water after radical treatment.
Children before physical examination, hypertensive heart disease, threatened stroke.
Ugliness, headache, migraine. Most of them are caused by cold water strongly stimulating the contraction of blood vessels in the head. You can avoid contact between your head and the water by swimming in a high position or wearing a swimming cap. However, during the initial exercise, you should pay attention to the contact between your head and water in order to adapt. Once the corresponding symptoms appear, you can choose Chuanxiong tea powder or Zhengnaoling.
Yin, degenerate. Just prepare non-slip straw or river sand.