What is the best exercise for winter?
It is advisable to choose projects that are light and gentle and have little activity. Experts suggest that you can choose outdoor sports such as skiing, jogging, hiking and cycling. In addition, you can also choose indoor sports such as swimming and pilates. You can also soak in hot springs properly. It is necessary to appropriately reduce mountaineering and ball games to prevent excessive exercise from reducing immunity and inducing colds and pneumonia.
Recommend 7 winter sports
1, heat
Because of its good temperature guarantee, calories also help to lose weight and become the safest choice for winter exercise. But too much weight loss in bikram yoga in winter will cause too much water loss, which will easily lead to physical decline. Experts suggest that heating should not exceed three times a week, and that you should not lose too much weight. Maintaining an appropriate body fat rate will help keep out the cold and resist mutation.
Bikram yoga is mainly set in winter, so that people can exercise in a good environment. Generally, the yoga room is dominated by room temperature, while Bikram yoga adjusts the room temperature to about 30℃, which is similar to that in summer. This can effectively eliminate the toxins in the body in winter, and at this temperature, the muscles and ligaments of the human body are more flexible, and people are less likely to be injured during exercise.
In addition, when practicing yoga in winter, it is easy to strain. This is because you often don't warm up enough before starting yoga, or the warm-up speed is too slow, which leads to some muscle ligaments not being opened, which is easy to cause sprains and strains. Achieve the effect of slight heat and sweat all over the body, and then do other exercises. In order to avoid the cold, some people will close the doors and windows when practicing indoors, but pay attention to pranayama. It is recommended to keep proper air circulation when practicing indoors, as long as there is no cold air blowing directly on your body. Cover your back with a blanket or sit still, wrap your hands and feet to avoid cold invasion.
Step 2 take a walk
Walking for 20 minutes every day can keep you from catching a cold all winter. The data obtained by researchers show that the risk of respiratory infection can be reduced by as much as one third after doing exercise that can speed up the heartbeat.
Every time it is about 2 kilometers, the walking frequency is 50-70 steps per minute, 3-5 times a week, and the gait is relaxed. When walking, the head, shoulders, hips, knees and feet are in a straight line, and this posture called "spine impartiality" should be maintained throughout the walking process.
You can change indoors in winter, and don't leave immediately after meals, but leave after 20~ meals. "Take a hundred steps after meals" is only for people who are not active, fat or have too much stomach acid. Elderly people with cardiovascular diseases such as hypertension and arteriosclerosis should not "walk in a hundred steps" immediately after meals.
3. Tai Ji Chuan
Tai Ji Chuan is a characteristic of China. Through research, it is found that hitting Tai Ji Chuan can improve the balance ability of human body, both physically and mentally. Regular practice and adjustment will help protect the tactile brain area and prevent the brain from degenerating rapidly after 40 years old.
However, we must do it properly and need it. Practicing boxing for a long time requires a lot of exercise, and it doesn't freeze your hands in cold weather. But beginners can't, because the metabolism of blood slows down in winter, cold makes blood vessels contract, and the ability of blood return is weakened, making hands and feet, especially fingertips and toes, easy to get cold. Cold hands and feet for a long time are not only uncomfortable, but also prone to frostbite.
Especially the elderly should pay more attention to keep their hands and feet warm. It is suggested that the elderly who do morning exercises should wear gloves and loose thick-soled cotton shoes, and the elderly with diabetes should pay more attention to prevent frostbite. Moreover, if your hands and feet are cold, the effect of health care will be greatly reduced.
Step 4 ski
The most distinctive sport in winter is skiing. Flying down from the snow is really a pleasure. Skiing is not only interesting, but also good for your health. Skiing can be called whole-body exercise, which can not only improve balance ability, but also exercise coordination ability. The essence of skiing is to master the process of balance and find the balance point in the constant change of the center of gravity, and the coordination ability is the most closely related to the balance force. Only when all parts of the body are fully coordinated can the best balance be achieved in skiing.
In addition to doing some adequate warm-up exercises before skiing, when hypothermia occurs, hot dessert drinks should be replenished in time. Sweet and hot drinks can not only raise body temperature, but also supplement sugar in time and improve exercise ability. But you should not eat too much before exercise to avoid nausea and vomiting when skiing.
Skiing is also a good exercise for the elderly. However, when learning to ski, you must take safety precautions in advance before skiing.
Step 5 skate
There are many skating rinks, large and small, and real skating rinks. Have you ever been there? You can go roller skating in summer, and winter is a good time to skate real ice. Skating is very helpful for coordination. Skating helps your coordination. Physically, it can make your body stronger and more elastic. At the same time, skating is a high-intensity exercise, which will also improve your vital capacity.
What's more, after the skaters are tired, Otawa skaters are at the same venue during the break. If the skaters have a poor sense of self-safety and do not slide regularly in one direction, it is easy to cause danger due to mutual collision.
Because there are few natural ice rinks that really meet the requirements in some places, the sports community does not advocate skating in natural lakes without safety protection facilities. Attention should be paid to traveling together when skating, and minors must be accompanied by adults. In addition, skating should grasp the season and pay attention to the hardness of the ice surface when it is just frozen or rapidly civilized to avoid danger. You'd better bring your own skates when you go skating outdoors. A pair of skates suitable for you is related to whether the skater can feel the smoothness and fluency of skating and also to the personal safety of the skater.
Step 6 jog
People you like, of course, will not give up in winter. Jogging is a kind of jogging. Jogging in winter has the functions of enhancing heart and lung function, consuming calories, enhancing muscle and muscle endurance, preventing and treating diseases, expelling toxin and metabolism, losing weight and strengthening bones.
If possible, it is best to run at the warmest and sunniest time of the day. If you don't have time to run at night during the day, you'd better wear a reflective vest or flash so that you can be seen by vehicles or pedestrians. If it snows, put on your brightest clothes and snowshoes. Thirdly, we must keep a low speed, reduce the running stride and keep the distance between our feet and the ground, so as to run more effectively and reduce the risk of slipping, falling or muscle strain. If you are running in the snow, try to choose new snow, which can not only gain motivation, but also reduce slipping.
Also pay attention to keep warm. First of all, a hat is essential to protect the head and ears from the cold wind. Gloves should also be worn, because hands are the easiest to catch cold, and gloves can also be used to wipe sweat. When the temperature is very low, it is recommended to wear long pants, and you can also wear warm appliances such as knee pads and elbow pads as appropriate.
7. soak in hot springs
Autumn and winter are the best seasons to soak in hot springs. Hot springs are rich in elements, which have a good auxiliary treatment effect on many diseases, and have the effects of warming meridians, dredging collaterals, promoting qi circulation and promoting blood circulation, so they are loved by sub-healthy people. There are many benefits of soaking in hot springs, but it should be noted that autumn and winter are the seasons for raising Tibet. Soaking in hot springs for too long will hurt your vitality. It is generally recommended to soak for 5 to 5 times, come out after sweating slightly, and rest for a few minutes before soaking.
Enter the hot spring pool and let your body adapt slowly. Wet your body in advance: put your hand into the spring water, test the temperature at a depth of 30-40 cm, and then pour the spring water on your legs, arms and torso. When entering the pool, you should first stand up and soak your legs, then slowly soak your lower body (below your heart), and then let your upper body (above your heart) completely soak in the pool after getting used to it.
It is recommended to control the time when soaking in hot springs, and apply body lotion to "lock water" after soaking. People who have their own, it is best to stay away from hot springs. In addition, patients with heart disease, hypertension and other diseases should be extra careful when soaking in hot springs.
Reminder, do enough warm-up exercise before exercise to pull muscles, joints and ligaments; Master the correct posture and skills of various sports in sports; Pay attention to the tension of ice compress at the end of exercise or after exercise, which will not cause injury or spasm after exercise and prolong the elasticity of muscles, which can be prevented to some extent. Also pay attention to the breathability, perspiration, windproof and warmth of clothes and trousers; Shoes are light, with air cushion and non-slip; Or use wrist pads, knee pads, ankle pads, etc.