What are the winter health exercises? The body is the foundation of our life. Exercise can also help us get rid of fat. Different people should arrange exercise time according to their living habits. Keeping healthy is the first priority of exercise. What are the benefits of sharing winter fitness exercises?
What 1 yoga exercises are there in winter?
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.
pilates
Like yoga, Pilates pays more attention to the exercise of core muscles. Pilates is also a kind of exercise with little exercise but high consumption. Yoga lies in stretching and pays more attention to shaping. Although winter is coming, the MM who love beauty should not give up their figure. It is very beneficial to practice Pilates on a mat in a warm room.
badminton
If you don't like this slow sport, I recommend you to practice Dānlín's favorite badminton. Badminton is an indoor sport that makes people feel comfortable, but don't underestimate its sports effect. According to relevant data, a regular badminton match is more intense than a football match. It is worth noting that when you leave the venue, you should add clothes in time to prevent colds.
bowling
Many people regard bowling as a kind of entertainment. In fact, bowling can exercise more than 200 muscles as long as it is done correctly. It is very cold in winter. At this time, several friends go bowling together, which can not only exercise, reduce stress, but also avoid respiratory tract irritation caused by outdoor sports.
What are the winter health exercises? 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.
Choose the exercise that suits you in winter.
Early adolescence: It is advisable to choose sports such as broadcast gymnastics, skipping rope, kicking shuttlecock, table tennis, etc., which mainly exercise physical sensitivity, coordination and flexibility.
Mid-adolescence: You should choose short-distance running, variable-speed running, badminton and other sports that focus on speed training.
Late adolescence: We should choose middle and long distance running, mountain climbing, swimming, football, volleyball, basketball and other sports that can increase speed, endurance and strength practice.
Middle-aged people: You should choose jogging, cycling, aerobics, small ball games and other aerobic exercises.
Old people: You should choose jogging, ballroom dancing, Tai Ji Chuan and other aerobic exercises.
Fat people: It is best to give priority to aerobic exercise with moderate intensity and long time, supplemented by strength exercises and ball games. As far as individual sports are concerned, water sports (walking, running, jumping, playing ball in water, etc. ) are very effective ways to lose weight.
Exercise at a safe intensity.
The so-called safe exercise intensity can neither be too strong nor too weak. How to determine the standard of measurement? The easiest way is to measure your heart rate to control your exercise intensity. When the heart rate reaches the following suitable heart rate standard without obvious discomfort, then the intensity of this exercise is appropriate and safe.
Maximum heart rate: 220- age.
Suitable heart rate for exercise: Healthy adults exercise according to the exercise intensity of 60%-85% of the maximum heart rate, and the effect is good.
For example, a 20-year-old young man's maximum heart rate is 220-20=200 beats/min, and his suitable heart rate is 200×60%= 120 beats/min (at most, it cannot exceed 170 beats/min). When you just resume exercise, you should start from a smaller heart rate level and gradually increase to a higher level of suitable heart rate without discomfort.
Have reasonable exercise time.
For young people and the general population, morning exercise is a good choice, but for the elderly, especially those with respiratory diseases, high blood pressure and heart disease, morning exercise is not the best time.
Because in the morning, people's blood pressure and heart rate tend to gradually increase and accelerate, blood viscosity is also high, and the probability of cardiovascular and cerebrovascular diseases is high, so it is not suitable for high-risk groups with the above-mentioned related diseases to exercise. Evening is the best exercise time of the day.
After adaptation during the day, the probability of danger during exercise at night is greatly reduced, and exercise is more effective and safe.
As for the length of each person's exercise time, age, exercise intensity and exercise purpose should be considered as parameters. Generally speaking, it is meaningless to exercise less than 5 minutes a day, while the exercise over 1 hour is excessive for middle-aged and elderly people or non-sports enthusiasts, and an average of about 30 minutes a day is more appropriate.
As for the frequency of exercise, it is generally considered that once a week, the amount of exercise is not enough and it is not desirable; It is not recommended to exercise seven times a week, which is easy to be too tired and difficult to persist; If you can exercise once every other day or so and exercise more than three times a week (at least three times), the effect will be better.