What sports are suitable for winter? Walk, clap your hands and rub your hands.
Take a walk. This is a good exercise. Take a walk after supper. But in winter, it is best to take a walk after eating at noon, especially for the elderly, because noon is the warmest time of the day, and it is even colder if it is in the morning or evening. You can choose after 10 am in the morning and before 5pm is better. Generally speaking, choose the time of day when the temperature is more suitable.
Jogging.
These 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.
Run away and combine.
I said walk and run. In fact, for many of our friends who lack exercise, how far you want them to run seems to be beyond their physical support. Then, we can combine running and walking, which is also a very good exercise method. At the same time, we can walk and chat with our good friends. Exercise in a good mood is very beneficial.
Ride a bike.
In addition, cycling is also a very good exercise method, which is more suitable for young people. However, it should be noted that riding a bicycle must take warm measures for the head, ears and hands, protect the ears, wear gloves that are relatively windproof and warm, and it is best to add knee pads. It's also great to ride slowly around the park or along the bike path by the lake. Of course, the time should also be chosen well, not too cold.
climb the stairs
Now everyone knows that houses are basically elevators, and I believe many friends have never walked the stairs. It's cold outside in winter, so we can climb stairs indoors to exercise, which is also a very good method. We can choose the appropriate speed and intensity according to our physical strength, which is very good.
Bounce in place.
This is more suitable for young people and children. They like to jump. Bouncing in place can be good. It increases the blood circulation of feet and legs, makes feet not easy to be frostbitten, and also achieves the effect of exercise.
Kick shuttlecock and play badminton.
Shuttlecock kicking and badminton are two sports I like very much, especially in winter. Choose a warm afternoon, go to the park, find an empty place, make a circle with a few friends and kick shuttlecock. The cold in winter disappears completely without a trace, and it can also exercise well. Besides, playing badminton together is also good. Of course, choose windless weather instead of playing with the wind.
Related content: How to exercise in winter?
Running: Running can be said to be the simplest and easiest way to exercise, but it is cold in winter, so you must do some warm-up before running, and the running place should be suitable to avoid freezing and cold places. Generally choose to run in the morning or evening, and the time should not be too long, usually about half an hour. The clothes you wear when running should also be moderate, not too thin.
Ball Games: Badminton is mainly recommended here. The first is that the site requirements are not very high, and the second is simplicity. I believe many people can play badminton and like it. As long as there are two people, you can find a slightly empty place to play badminton. Running back and forth during badminton can also increase blood circulation.
Playing Tai Chi and other square exercises: No matter early summer, autumn and winter, many people will gather in the major squares, such as square dancers, Tai Chi players, softball players and so on. These are all sports suitable for the elderly.
Cycling: This is my favorite exercise. Cycling is aerobic exercise, and it is best to choose it when the weather is good.
Pay attention to the above exercise methods: sunny weather, good air, wear good clothes to prevent colds. What if the weather is bad? We can choose some indoor projects.
In your own room: Sit-ups and push-ups are also good choices.
Turn the hula hoop: this can exercise the abdomen and help to reduce the stomach.
Common sense of fitness exercise in winter It is not advisable to exercise too early in winter.
It is best not to exercise too early in winter. Health experts suggest that morning exercise in winter is suitable 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.
It is important to warm up before exercise.
Adequate warm-up is the first premise of exercise, especially in winter, because the cold weather causes blood vessels to contract and human muscles to be tight, so we can keep the human body in a fever state and do other exercises by jogging and light mechanical 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. 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.
Choose aerobic exercise for winter fitness.
When you exercise in winter, you should choose sports with small range and large amount of exercise. Because it's cold in winter, exercise with a small range can make you less injured. If you exercise, you can choose sports such as running, which can consume more energy.
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 just because you are busy with work, or winter will be one? Tibetan disease? This season.
When is the best time for exercise and fitness in winter? 13: 30 is the most suitable time for exercise.
Fitness, in fact, can be anytime, anywhere. If you have to choose a time, then choose 13: 30. This is because the air quality is better at this time, and the outdoor temperature is higher in winter, and the physical strength is more abundant, which makes it easier to enter the state of exercise. Not only that, this figure basically represents the core of sports programs when disassembled, which is of great sports significance.
65438+ 0 hours after meals
For office workers, getting up early to exercise seems a bit unrealistic. Time is tight in the morning. If the exercise load is heavy, you will feel tired and affect your work. Some people choose to exercise at night, which helps them fall asleep and improve their sleep quality. But some people are too excited to sleep after exercise, so it is not suitable for them to exercise at night. Theoretically, the best exercise time is from 3 pm to 5 pm every day, but for most people, it is difficult to guarantee. It is recommended to exercise for about an hour after meals, and you can choose according to your own situation.
Exercise 3 times a week.
Can't even work out? Three days of fishing and two days of drying nets? . At first, the intensity of exercise is smaller, and then gradually increase the intensity and amount of exercise. Stick to a certain frequency, more than 3 times a week, and stick to it for a long time; Pay attention to comprehensive exercise, so as to improve your cardiopulmonary function, strength, flexibility, sensitivity and other qualities, and exercise all parts, not only aerobic endurance exercise, but also resistance strength exercise. Flexibility exercise can be carried out anytime and anywhere, and it can also be combined with the preparation activities and closing activities of daily exercise.
30 minutes at a time
How long is appropriate for each exercise? The time of each exercise is 30~60 minutes, and it is best to finish it at one time. If time does not allow, you can also do it for more than 10 minutes each time and more than 30 minutes every day. Cardiopulmonary function can be exercised by walking, jogging, swimming, cycling, square dancing and aerobics. Exercise intensity should be able to sweat and gasp slightly. Cardiopulmonary function exercise 3~5 times a week. Strength exercises are mainly resistance equipment or unarmed exercises, and static stretching exercises and yoga also have good effects on improving flexibility.
You'd better have a physical examination before exercise.
Health Network experts remind that it is best to have physical examination and physical fitness test before starting formal exercise and fitness, which can not only eliminate the risk of exercise, but also formulate corresponding exercise and fitness programs according to the physical condition of the exercisers to improve the fitness effect.