What should I pay attention to when running and keeping fit in winter? Sports also have certain skills. Many people choose this sport when they lose weight. Exercise can relieve our mood, but running in winter also consumes too much physical strength, so we should also pay attention to our physical condition. Let me show you the matters needing attention in winter running fitness.

What should I pay attention to in winter running fitness? 1 1, singing high while running.

Answer: ×

Counterparty: Listening to a song and running will inevitably lead to a song when your mood is high. Some people think that "karaoke" is easier to burn calories when running, but it is not.

This practice not only wastes energy, reduces the time and intensity of exercise, but also cools the air in winter. If you are exercising outdoors, you will inhale cold air when singing, which will easily lead to colds and colds, and it will not be worth the candle.

2. Warm-up exercise is very important.

Answer: √.

Reasons for support: Some athletes strictly control their exercise time. For example, Mr. Liu, a white-collar worker, is "too busy" to run for half an hour every day. In order not to waste time, he ran as fast as he entered the gym. This is not right, it is very easy to cause acute injury without warm-up exercise.

The correct way is to warm up for 5 to 10 minutes, which is a self-protection measure and can reduce the chance of injury. However, insufficient warm-up is easy to cause acute or chronic injuries, and joint wear is easy to occur because of hard joints in winter. In addition, it is often overlooked that you must do relaxation exercise for 5 to 10 minutes before the end of formal exercise, which is conducive to the recovery of muscles and joints.

3. Stick to it no matter how cold it is, even if it is a "painful morning run"?

Answer: ×

Counterpoint: Does running have to be in the morning? Some people have to get up early to run even if they are "miserable" for health, but there is really no need to be so hard on themselves.

Studies have shown that exercise in the morning will increase the pressure of cardiovascular and cerebrovascular diseases, but if you exercise at night, it will not affect your sleep at night, and the slimming effect will be greatly enhanced. Especially at present, the weather is getting colder and colder, and the temperature difference between day and night is large. Friends who love sports had better wait until the sun comes out before going out to exercise. Exercise needs to be done according to one's ability.

Don't pursue "higher, faster and stronger", do what you can.

Answer: √.

Reasons for support: No matter long-term or short-term exercise, the intensity, amplitude and amount of exercise should follow the principle of gradual progress, and the amount of exercise can be appropriately reduced in winter.

Some people usually have no time to exercise and know the importance of physical exercise, so when they have time to exercise, they are enthusiastic and do a lot of high-intensity exercise at once, which is easy to overspend after exercise.

In winter, it is best to control the formal fitness time to 30 minutes, plus 5 to 10 minutes of warm-up and relaxation after fitness.

How to determine your own amount of exercise? You can measure your heart rate (pulse rate in one minute) while walking after relaxation. If your heart rate is between (220- age) ×80% and (220- age) ×60%, the amount of exercise at that time is suitable for you. And if there is excessive sweating, cold hands and feet, or even dizziness and nausea, it means too much exercise.

What should I pay attention to in running and fitness in winter 2 1, Xinhuanet Chengdu 65438+ 10/On the occasion of New Year's Day, most cities in China celebrate the New Year in the form of fitness running and advocate national fitness. Chengdu sports medicine experts reminded that not everyone is suitable for running in winter, so don't blindly follow the trend and pay attention to scientific fitness.

It is reported that running in winter consumes a lot of physical strength. Participants should first consider their physical condition and have the necessary physical examination before registration. If you suffer from cardiovascular diseases such as heart disease, hypertension and anemia, don't sign up to avoid accidents during the competition.

3, the winter temperature is low, the human limbs are cold and stiff, resulting in weakened skin elasticity. If you suddenly exercise from a quiet state, especially if you take part in strenuous exercise such as running, you are often prone to breathing difficulties, palpitation, dyskinesia and other phenomena, leading to injuries. Therefore, it is necessary to carry out sufficient warm-up activities before the game, from slight to gradual increase and strengthening, in order to increase the strength and elasticity of muscles and ligaments, thus expanding the range of joint activities, deepening and accelerating breathing. Only when you have a slight fever, sweat and feel light and flexible can you participate in the competition.

4. Pay attention to a reasonable diet before running in winter, and be sure to eat before the game. It is best to choose some high-calorie and digestible foods for breakfast, such as milk, eggs, cream, dessert, chocolate and so on. Don't overeat at breakfast to avoid stomach upset. It's best to eat about an hour before the game. In addition, we should pay attention to the reasonable supplement of vitamin C. Because of the vigorous metabolism, high calorie consumption and sweating during the competition, the demand for vitamin C is more than usual.

In addition, you should do what you can during the competition and always pay attention to your physical condition. If you feel unwell, you should immediately adjust the speed or interrupt the game to avoid barely supporting, causing serious injuries or even accidents.