In winter, we should choose aerobic exercise with small action range and high calorie consumption. This is because the winter climate is cold, and explosive anaerobic exercise is easy to cause physical discomfort. Young people can choose high-intensity aerobic exercise such as running, which can consume more calories. Exercise time is longer than that in spring and summer 10 ~ 15 minutes. 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 because you are busy with work, otherwise winter will be a season of "hiding diseases".
1, jump rope
Skipping rope is a very effective aerobic exercise, which can consume 400 calories in 30 minutes. It is a kind of fitness exercise that is not known to the public. There are many kinds of jumping patterns, some simple and some complex, which are especially suitable for the low temperature season like winter. The advantage of skipping rope is that it takes less time and consumes more energy.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders. When I am a novice, I only jump in one place 1 minute; After 3 days, you can jump continuously for 3 minutes; Jump 10 minutes after 3 months; After half a year, we will carry out "serial jumping" every day (for example, jumping for 3 minutes at a time, ***5 times) until jumping for half an hour at a time. Jump for half an hour at a time is equivalent to jogging for 90 minutes.
Step 2 take a walk
As the saying goes, people get old when they get old. The first advantage of walking is to exercise the waist and legs and promote the flexibility of the lower limbs. Chinese medicine believes that the waist is the "house of kidney", and a good waist will benefit the natural kidney; The kidney governs the bone, so walking can also effectively prevent osteoporosis. Many people complain all day that they are stressed and have no time to exercise. In fact, walking is just an "ideal antidote" to treat emotional tension and relieve stress.
When walking, you should do what you can, step by step. If you are in good condition, you can walk five times a day before, and you can walk twice more today; Originally, the whole journey took 15 minutes. It can be done a little faster today, 12 minutes. Or vice versa, the standard amount of exercise from Dallas to the auditorium is just a little sweaty. If you are sweating profusely and out of breath, it is excessive exercise and must be adjusted. Hold your head up and chest out, your abdomen and hips are slightly gathered, your shoulders are relaxed, your arms naturally droop and swing back and forth. When walking, the heel touches the ground first and then transitions to the forefoot. The stride varies from person to person. People who are tall, young and physically fit can stride, and vice versa. If the pace is faster, you can add the action of bending your elbow and swinging your arm.
Step 3 ski
Skiing is the most essential exercise in winter. It not only brings you speed enjoyment, but also exercises your balance, coordination and flexibility. This exercise is not strenuous, but it can exercise the whole body. Can exercise the head, neck, hands, wrists, elbows, arms, shoulders, waist, legs, knees, ankles and almost all joints of the human body, can activate the rigid body, enhance the flexibility of the body and lose excess fat.
Before ice and snow sports, you must prepare enough warm clothes and try to put on professional ski clothes, gloves and ski cap. Due to the strong sunlight reflection in snow, you should wear professional ski goggles to avoid snow blindness. During exercise, clothing can be reduced appropriately according to the degree of body fever to improve human comfort. After the exercise, you should go back indoors as soon as possible to avoid catching a cold.
Step 4 jog
Because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease and joint range decrease at low temperature, a little more exercise will easily cause strain. So we can change our habitual running to jogging, and at the same time change our morning running to morning 10 or afternoon. This can effectively avoid excessive body consumption and avoid harm to the body.
When running outdoors in winter, people should wear warm and thick clothes. When the temperature, customs and other conditions change, you can put on or take off several layers to adapt to the change. At the same time, you should ensure the high permeability of underwear to prevent excessive sweat from gathering around your body during running in winter. Of course, you should also prepare a breathable coat made of wind-proof and waterproof materials.
5. Yoga
Because the air is dry and cold in winter, it is very irritating to people's respiratory tract and not suitable for strenuous exercise, so let's do some simple and comfortable exercise indoors. Yoga is a good choice. Yoga, a mysterious fitness method from ancient India, balances the nervous system and relieves psychological stress through postures, breathing and meditation. It moves very slowly and will not cause sweating all over. Long-term practice of yoga can regulate the internal organs, eliminate toxins in the body and soften the body. It is most suitable for practicing in this timid season of winter, which helps to stretch your bones and muscles.
When learning yoga with CDs, you must be careful not to study while watching CDs. You should practice after watching the CD. Because yoga pays attention to meditation and concentration, if you do it while watching, it will be difficult to complete meditation and the real purpose of practicing yoga will not be achieved at all.