Myth 1: Competing with the cold wind
Attention should be paid to winter sports. Windy weather is not suitable for outdoor sports, so it should be done indoors. Cold can make the skin chapped, the lipid layer degenerate, the knee joint is cold, and the fingers and toes are stiff and painful. It is found that even if people increase their exercise, their heat production is mainly used to keep out the cold, so it is difficult to achieve the expected exercise effect. Therefore, it is against the original intention of exercise to exercise in the biting cold wind.
Myth 2: A lot of exercise in foggy days.
More smog in winter can stimulate respiratory mucosa and induce rhinitis, bronchitis, asthma and other diseases. When the smog is serious, it will damage the respiratory mucosa, reduce the barrier and defense, and make some pathogenic microorganisms such as bacteria and viruses invade, which may easily lead to lung diseases. Therefore, in severe haze weather, students should do more indoor sports.
Myth 3: Keep exercising when you have a cold.
In winter, the climate is changeable and colds are frequent. People have a cold and fatigue. If they have a fever, it will aggravate their physical fatigue. At this time, exercise and metabolism are enhanced, which is not conducive to the recovery of colds. In addition, the immune system is in a state of stress when catching a cold, and exercise will increase the burden on the immune system and reduce the body's resistance. Some pathogenic bacteria that can be eliminated by the immune system will multiply and grow, which will easily lead to diseases such as pneumonia. Therefore, you must have a good rest during the cold! Don't resume exercise until your health improves.
Myth 4: I didn't warm up well before exercise.
In the case of low temperature, it will reflexively cause vasoconstriction, increase the viscosity of human muscles and ligaments, decrease the extensibility, narrow the range of joint movement, and decrease the ability of the nervous system to command muscles. If you don't warm up well before exercise, it will cause damage to joints, ligaments and muscles. The time and content of warm-up exercise can vary from person to person, and it is generally appropriate to warm up the body.
Myth 5: Excessive exercise intensity
Winter is a good season for physical exercise, but at this time, due to the yin essence and yang spirit of the human body, it is in the stage of convergence and internal nourishment. Therefore, exercise should also conform to this principle, that is, the amount of exercise should not be too large. Exercise should be done step by step, according to one's ability, and the duration should not be too long.
Myth 6: Do not pay attention to the protection of respiratory tract.
Dry and cold air in winter is easy to invade and damage respiratory mucosa, and then cause diseases. Try to breathe through your nose during exercise, or you can breathe through your nose and mouth to reduce the adverse stimulation of cold air on the respiratory tract. Don't breathe with your mouth open. If necessary, you can roll up your tongue against the upper jaw to avoid cold air directly irritating the throat and respiratory tract and hurting the lungs.
Myth 7: Do not pay attention to increasing or decreasing clothes.
When exercising in winter, clothes should be increased or decreased according to the change of outdoor temperature. For the exposed hands, face, nose and ears, in addition to rubbing frequently to promote local blood circulation, appropriate amount of antifreeze cream and cream should be applied to prevent skin frostbite. Don't wear too little when exercising, and don't take off too much when you are hot. Be sure to pay attention to cold protection after exercise, and don't stay in the cold wind in sweaty clothes. You should change clothes in time.
Myth 8: Do not pay attention to stretching after exercise.
Stretching exercise can eliminate fatigue, restore physical fitness and improve exercise effect. During exercise, muscle capillaries are greatly expanded and muscles are highly tense. If you stay still immediately after strenuous exercise, the blood accumulated in the muscles will not flow back to the heart in time, and the muscles will be stiff and fatigue will not be easily eliminated. On the contrary, doing some stretching exercises after exercise can slow down the body and let the muscles get full relaxation and rest.