What are the precautions for dancing square dance in winter?

Abstract: Even in the cold autumn and winter, old people can often be seen dancing in parks and residential areas, whether in the morning or at night. Dancing square dance everywhere in winter can keep fit and make friends. However, there are also many things to pay attention to, such as avoiding sweating too much when dancing square dance in winter, and not exercising too early. Below, let's learn more about the health guide of winter square dance! Benefits of Winter Square Dance

1, improving cold resistance.

Dancing in the square dance in winter, because the muscles keep contracting, the heart beats faster, the breathing deepens, the metabolism is vigorous, and the heat generated by the body increases. At the same time, physical exercise can also enhance the excitability of the cerebral cortex, make the thermoregulation center adjust the body temperature sensitively and accurately, adapt to the cold environment, and improve people's ability to keep out the cold. Therefore, people who insist on winter exercise have 8 ~ 12 times stronger cold resistance than ordinary people.

2, enhance the body's resistance

Dancing square dance in winter is constantly stimulated by cold air, and the hematopoietic function changes obviously. Red blood cells, white blood cells, hemoglobin and disease-resistant antibodies in the blood are appropriately increased, and the resistance to diseases is enhanced.

3. Lose weight and keep fit.

Winter is cold, and the body fat content increases compared with other seasons. If it is not controlled in time, it will lead to obesity. Therefore, insisting on square dancing every day can not only lose weight, but also lengthen lines and shape a perfect figure.

Step 4 relieve stress

Relieve accumulated tension and stress and avoid depression. Dance is a combination of static and dynamic fitness, which can relieve neuromuscular tension.

5, live qi and blood

Many people, especially women, have cold hands and feet in winter. Dancing is a good way. When dancing, limbs will vibrate to varying degrees, joints and acupoints will be stimulated, and blood vessels will be more smooth and elastic. For people with cold limbs, dancing in winter is perfect.

Pay attention to winter square dance

1 to avoid excessive sweating.

There is no doubt about the fitness function of square dance, but some dancers are sweating when they dance. A cold and a hot, not only easy to cause a cold, but also reduce the blood volume, blood viscosity, easy to lead to cardiovascular and cerebrovascular diseases.

It is not advisable to exercise too early.

Avoid premature exercise in winter. It is suggested to wait until the sun comes out and the relative temperature is high before exercising.

3. Prepare special winter dance clothes.

Square dance is mostly performed outdoors, so cotton clothes with good warmth and sweat absorption should be chosen. Don't wear leather shoes or casual shoes with too hard soles. Hard-soled shoes have poor elasticity and large ground reaction force, which is easy to damage calf tendons and joint tissues. Air cushion shoes are the best choice. You will sweat after exercise. It's winter now, so you'd better take a coat to keep warm in time to prevent catching cold after exercise.

4. Dance moderately according to your own conditions.

The process of square dance is pleasant, but it is also easy to cover up the discomfort of the body. You can't dance square dance just by feeling. It is suggested to measure blood pressure and pulse before dancing, especially for patients with hypertension. When dancing, the pulse should be 100~ 120 beats/min and should not exceed 130 beats/min. Once the blood pressure is "upgraded" to two or three levels (systolic blood pressure is higher than 160 and diastolic blood pressure is higher than 100), you can no longer dance.

Don't flinch because of sports injury.

Many people are prone to knee joint swelling and pain in winter. First, it was treated with hot compress and massage at home, but it didn't get better. Generally speaking, after acute injury, it is not advisable to use external medicine to wipe. On the contrary, topical drug spray should not be used for local hot compress, and should be iced until 24 or 48 hours after injury. In addition, don't walk around with pain after the injury, especially the knee joint, which will aggravate local injury and bleeding. See a doctor in time.

6. Choose a good venue before jumping.

In winter, the smog is more serious. It is best to choose a place with a wide field of vision and fresh air, and try to avoid the tuyere to prevent the injury to the respiratory tract. You can also choose an underground garage, which is spacious and ventilated without being too cold.

7, the time should not be too long

It is recommended to exercise for one hour, and do not do strenuous exercise within two hours before going to bed. Especially for elderly friends, because they go to bed earlier, too intense exercise before going to bed can easily lead to difficulty or fatigue in falling asleep.