Tips for life and health Winter exercise should be gradual. If you don't warm up well, you may pull a muscle. People who don't exercise regularly should pay attention to these points. It is said that life lies in exercise. Tips for understanding life and health Winter exercise should be gradual, so act quickly!

Life and health knowledge Winter exercise should be gradual +0 1, people who don't exercise for a long time. Some people don't exercise for a long time, but they feel that it is meaningless not to increase the amount of exercise. Actually, this is not right. Doing so is likely to do harm to your health, so you should do what you can.

2. People who have been sitting in the office for a long time. People who sit in the office for a long time have stiff muscles, and the neck, waist and knee joints are prone to muscle strain, and some have the problem of meridian adhesion. In addition, the joint strength of this kind of people is generally poor, so it is not recommended to do strong strength exercises at the beginning, and a large amount of exercise will only make matters worse.

3, postpartum mother. Generally speaking, half a year after delivery is the best time to start slimming, but we must pay special attention to the content and intensity of exercise. Some overloaded stretching exercises are not suitable for this kind of people.

4. People with inflammation in some joints of the body. For example, arthritis, even if it has healed, should pay special attention to exercise in winter, and some high-intensity strength exercises are not suitable.

5. People with joint injuries. Cause joint injury, I thought it was okay after getting better, but I felt uncomfortable during exercise. If you have experienced joint injury, some stretching actions can't be done.

6. People who drive for a long time. Now there are more and more car owners. People who drive for a long time will have stiff knees and ankles. If they don't do enough stretching exercises, they may strain or cramp.

Life, health, knowledge and winter sports should be carried out step by step. 2 The benefits of winter sports

In cold winter, insisting on outdoor exercise can improve the excitability of cerebral cortex, enhance the thermoregulation function of central nervous system, make the body balance with cold climate and environment, adapt to cold stimulation, and effectively improve the cold resistance of the body. Therefore, people who insist on winter training rarely have anemia, colds, tonsillitis, bronchitis and pneumonia. As the saying goes: "Exercise more in winter and get sick less; Lazy in winter, drink a bowl of medicine. "

Be sure to make full preparations before exercising in winter. Because the temperature is low at this time, the blood vessels on the body surface contract when it is cold, the blood flow is slow, the viscosity of muscles increases, the elasticity of ligaments and the flexibility of joints decrease, and sports injuries are prone to occur. Warm-up activities can include jogging, wiping face, washing nose, flapping whole body muscles, moving arms and squatting. Especially before swimming in winter, you must have sufficient warm-up activities, and mobilize the functional activities of all parts of the body through jogging, whole body massage and other methods to improve the excitability and responsiveness of the central nervous system.

The amount of exercise should be gradually increased from small to large, especially running. It is not advisable to run suddenly and violently, but you must have an intermittent trot to move your limbs and joints, and then increase the amount of exercise after your body adapts. Through exercise, I feel energetic, relaxed and comfortable, full of spirit, enhanced physical and mental functions, good appetite and sleep, which shows that exercise is appropriate in this period; If you feel weak, listless, tired, lose appetite and hate exercise, you should pay attention to reducing the amount of exercise or adopting another exercise method.

Exercise ventilation should adopt nasal inhalation and oral respiration. Because the nasal mucosa has blood vessels and secretions, it can warm the inhaled air, and the nose hair and secretions of the nasal cavity can block the dust and bacteria in the air and protect the respiratory tract. With the increase of exercise, when you feel suffocated by inhaling only through your nose, you can use your mouth to help you inhale. Your mouth should be half-open, and your tongue should be rolled up against the upper jaw to let air in and out through your teeth.

Winter exercise is a positive measure to deal with colds, but it should be noted that winter is a closed season of the year, and the metabolic level of the human body is relatively slow, and Yin and Yang are also hidden, so we should pay attention to mental defense during exercise to avoid the leakage of Yin and Yang. The specific method is:

First of all, be fully prepared, take off some clothes when it is hot, and then increase the amount of exercise.

Second, don't exercise too hard to avoid sweating.

Third, dry your sweat in time after exercise. If your underwear is wet, you should go back indoors and put on dry clothes as soon as possible.

For those who insist on long-distance running in winter, special attention should be paid to snow and ice to prevent slipping. In case of freezing snow and foggy days, you can run indoors, on the balcony or under the eaves, which can not only receive health care effects, but also avoid accidents. This method is also suitable for people who live in downtown areas and have no sports venues. In addition, in the morning of strong wind, fog, cold and high pressure, the air in the lower level is polluted, which is not suitable for outdoor exercise.

Exercise in winter, but also pay attention to keep warm and prevent freezing. The outdoor temperature is low in the morning, so you should put on more clothes, get ready for activities, and then take off heavy clothes and pants for exercise after warming up. Put on clothes and pants in time after exercise and keep warm. Especially after winter swimming, you should immediately dry your whole body with a soft and dry bath towel, wipe your red skin, keep warm and avoid the invasion of cold evil.

Huangdi Neijing says that in winter for three months, it is advisable to go to bed early and get up late, "waiting for the sun", so it is best to exercise after sunrise. However, due to the limitation of working hours, it is impossible for people to wait until after sunrise at seven or eight o'clock in the morning, but it is not suitable for exercising in the forest, because there is still a lot of carbon dioxide in the forest at this time. It is best to take a winter swim one hour after lunch, because the temperature is high and the humidity is low at this time, which can make the winter swimmer slowly lose his body temperature and keep exercising for a long time.

Seasonal sports taboo

Health care in winter is necessary, but some sports must also be banned. So what are the taboos for winter health care? The following are specific suggestions given by experts. We have a detailed understanding of how to achieve correct health care.

Doing physical exercise in winter is quite beneficial to improving health. But if we don't pay attention to sports hygiene, it will bring harm to human body. Therefore, we must pay attention to sports hygiene in winter sports. It is easy to catch a cold in winter. Never engage in strenuous exercise when you have a cold and fever. Otherwise, it will aggravate the condition and even induce myocardial infarction or myocarditis.

Don't forget to do warm-up activities before exercise. Because in cold conditions, human muscles are stiff and joint flexibility is poor, which is prone to muscle strain or joint contusion.

Exercise intensity should be properly arranged, especially the running speed should be gradually increased from slow to fast, and the amount of exercise should vary from person to person, step by step, especially for the elderly, the infirm and children, and the exercise intensity must not be too large.

It's best not to breathe through your mouth, but to use your nose when exercising. Because the cold air filtered by the nose is clean, moist and not too cold, it can protect the respiratory system well.

Be sure to exercise more in winter, and don't neglect exercise. Only by mastering certain exercise methods can we achieve better health effects and achieve everyone's health. Finally, I suggest that you must choose the appropriate healthy exercise mode according to your actual situation.

Exercise suitable for winter health

(1) jogging

Jogging is an ideal exercise, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit. For the elderly, running can greatly reduce muscle atrophy and obesity caused by inactivity; Reduce the aging of cardiopulmonary function; It can lower cholesterol, reduce arteriosclerosis and help prolong life. Recently, scientists also found that people who insist on jogging are less likely to get cancer.

(2) Walking

Hiking, insisting on lasting benefits, will make people out of fatigue and feel refreshed. But the way of walking is also very particular. Compared with other fitness activities, hiking should be the easiest to achieve. Walking style: the effect is to relieve stress. About 2 kilometers each time; The walking frequency is 50-70 steps per minute, 3-5 times per week, and the gait is relaxed. When walking, the head, shoulders, hips, knees and feet are in a straight line. This posture, called "spine impartiality", should be maintained during the whole walking process. The more you walk, the stronger your body's ability to eliminate adrenaline. Therefore, every exercise is like a general cleaning of your body. Walking can not only eliminate the tension of shoulders and back, but also eliminate the tension of waist and abdomen muscles, gluteal muscles and foot muscles. In addition, it can increase the number of sedative hormones that make people sleep soundly. Stride: The effect is to strengthen bones and muscles. 2-3 kilometers each time, with no less than 100 steps per minute, 4-5 times per week; We need to speed up the pace. Its advantages are anti-aging, strengthening and maintaining bone health and muscle strength. Race Walking: The effect is to control weight. Not less than 3 kilometers each time; Not less than 100 steps per minute. Gait: Go all out, use 65,438+00 toes for each step, and increase the hips to make people feel upward, no less than 4-5 times a week. The health benefit of race walking is that it can reduce the possibility of suffering from hypertension, diabetes, cholecystitis, heart disease and obesity. Quick steps: the effect is to promote heart health. 2-3 kilometers each time; Step frequency: about 0/20 steps per minute, 3-4 times a week. Its health benefits are: it helps to improve the cardiovascular system (including heart, lungs, arteries and veins), so that more oxygen can be inhaled with each breath.

③ Skiing

Skiing is not only for recreation, but also for mastering the correct methods. Practice once or twice a week, step by step, and perseverance will have a good fitness effect. Skiing, like running and swimming, belongs to aerobic fitness exercise, which can enhance cardiopulmonary function.

Skiing is a full-body exercise, which can exercise and improve the nervous system in all directions. It not only brings you the enjoyment of speed, but also exercises your balance, coordination and flexibility. The essence of skiing is to master the process of balance, find the balance point in the constant switching of the center of gravity, and make beautiful movements. This kind of enhancement of balance ability can't be obtained by running and aerobics. Closely related to balance ability is coordination ability. Only when all parts of the whole body are fully coordinated can we achieve the best balance effect in gliding. In the process of skiing, it needs the cooperation of all joints of the body to achieve it. Therefore, skiing has a good exercise effect on the head, neck, hands, wrists, elbows, arms, shoulders, waist, legs, knees, ankles and other parts of the human body, which can activate the rigid body, enhance the flexibility of the body and lose excess fat.

(6) Bicycles

Bicycle can prevent brain aging and improve the agility of nervous system. The research results of modern sports medicine show that cycling is a sport dominated by different sides, and alternating pedaling with two legs can develop the left and right brain functions at the same time to prevent premature aging and negligence. It can improve heart and lung function, exercise muscle strength of lower limbs and enhance general endurance. Cycling exercise has the same effect on visceral endurance exercise as swimming and running. This exercise not only benefits 3 pairs of joints and 26 pairs of lower limb muscles, but also benefits the muscles of neck, back, arms, abdomen, waist, groin and buttocks. Joints and ligaments have also been exercised accordingly. When riding a bicycle, because of the periodic aerobic exercise, the exerciser consumes more calories, which can achieve significant weight loss effect. Can improve sexual function. Riding a bicycle for 4-5 kilometers every day can stimulate the secretion of estrogen or androgen, enhance sexual ability and contribute to the harmony of husband and wife's sexual life. According to the investigation and statistics of relevant international committees, in the world

Among all kinds of occupations, postmen have the longest life span, one of the reasons is that they often ride bicycles when delivering letters.

Matters needing attention in winter exercise

1. The cold weather in winter greatly increases people's appetite, and most people reduce exercise to keep warm, which makes them more obese in winter. Experts say that in winter sports, aerobic exercise with smaller exercise range and higher calorie consumption should be chosen.

It is necessary to exercise in winter. It is reasonable to exercise in winter. Winter sports consume more and sweat less, so athletes can adapt to the sweating process more and increase the intensity of exercise. In winter, the temperature is low, the air is relatively clean and the respiratory tract is comfortable, which can promote blood circulation throughout the body. Naturally, it can increase the amount of exercise and accelerate the consumption of heat.

Exercise in winter, pay attention to keep warm and prevent freezing. The outdoor temperature is low in the morning, so you should put on more clothes, get ready for activities, and then take off heavy clothes and pants for exercise after warming up. Put on clothes and pants in time after exercise and keep warm. Especially after winter swimming, you should immediately dry your whole body with a soft and dry bath towel, wipe your red skin, keep warm and avoid the invasion of cold evil.

Choose aerobic exercise for winter fitness. 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".

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. Outdoor sports, we must first warm up. In winter, blood vessels contract, blood circulation is not smooth, and muscles and ligaments are tight. You can do a little exercise by jogging, unarmed exercise and light equipment to make your body warm and sweat a little, and then do more strenuous 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.