1, due to the low temperature at this time, the blood vessels on the body surface contract when cold, the blood flow is slow, the muscle viscosity increases, the ligament elasticity and joint flexibility decrease, and sports injuries are easy to occur.

2. 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 to mobilize the functional activities of all parts of the body and improve the excitability and responsiveness of the central nervous system through jogging, whole body massage and other methods.

3. It is not advisable to run suddenly and violently. There must be a short trot to move limbs and joints, and then increase the amount of exercise after the 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, loss of appetite, and hate exercise, you should pay attention to reducing the amount of exercise or using another exercise method.

For those who insist on long-distance running in winter, we should pay special attention 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.