Two sets of fitness clothes should be prepared for winter fitness, sedentary office workers and student parties need to get exercise, exercise can improve the body's resistance, moderate exercise is good for health, and keeping healthy is the first essence of exercise. What are the benefits of preparing two sets of fitness clothes for winter fitness?
Two sets of fitness clothes should be prepared for winter fitness. 1 20 degrees Celsius is the best in the winter gym.
"It is very important to warm up fully before the whole exercise, especially during equipment training to avoid muscle strain." Dong Changlong, director of the private education department of Beijing Jade Bird Fitness Co., Ltd., said that the indoor temperature of the general fitness center is kept at around 20 degrees Celsius in winter, which is a state suitable for human body to exercise.
Prepare two sets of fitness clothes.
Two sets of clothes should be prepared for winter fitness, and dry clothes should be changed in time after sweating to prevent colds. Huang Huang, the coach of Beijing Inpais Fitness Center, said, "When you exercise indoors, you can add a coat first. As the amount of exercise increases, the body will get hot and gradually reduce clothes. " He also pointed out that winter is a good time to increase muscles, so you can increase the intensity and intensity of strength exercise, increase the number and frequency of exercise, increase the content of aerobic exercise, and prevent excessive accumulation of fat.
The exercise time in cold weather can be adjusted.
Li Jun, manager of the coaching department of China Sports Billie Fitness Club, said: "In winter, young people's basic metabolism is faster, and their physical functions recover quickly after exercise in the morning or at noon, which will not affect their daily life. It is suggested that such people can set the exercise time between 7: 00 am and 9: 00 am, and between noon 12:00- 14:00. For middle-aged people, due to poor adaptability, it is recommended to improve cardiopulmonary function training, and the best exercise time is 18:00-20:00. " In addition, it is also important to choose sports shoes when exercising. The joints are stiff when it is cold. In order to reduce the impact on the joints of lower limbs during exercise, try to choose soft-soled shoes.
Supplement carbohydrates in time before and after exercise.
Coaches of the three fitness clubs all said that carbohydrates and protein, such as pasta, oatmeal, sweet potatoes, chicken, eggs, lean meat, fish and bean products, and fruits and vegetables should be supplemented in time before and after winter exercise.
Ventilation in the gym is very important in winter.
Huang Guangmin from the Institute of Sports Medicine of the State General Administration of Sport told the reporter: "The arrangement of exercise varies according to the purpose of individual exercise. If you focus on reducing fat, you should appropriately extend the aerobic exercise time. If you increase your muscles, you must increase the intensity of strength training. " Director Huang reminded that indoor ventilation is very important in winter fitness. If there is poor ventilation, the indoor oxygen concentration will decrease, which will lead to the reduction of oxygen exchanged by human body, affect the decomposition of metabolites and fail to achieve the effect of aerobic exercise.
Two sets of fitness clothes should be prepared for winter fitness. 2 How to do winter fitness in the gym
1, fully warm up and keep body temperature.
In winter, it is very necessary to warm up in front of you before exercise. Whether you exercise outdoors or indoors, you should be fully prepared to keep your body temperature. For example, you can keep your body temperature by jogging, mountain climbing or light equipment training. It is suggested that some aerobic or warm-up exercises should be added as much as possible in the middle of each training to avoid the sudden change of body temperature difference affecting health. Although the gym has air conditioning to adjust the indoor temperature, proper warm-up preparation is very necessary.
2. Wear trousers that suit you.
When we exercise in summer, we can usually practice vest shorts, but winter is different. In winter, you may wish to choose autumn trousers that suit you to cooperate with fitness. Wearing less clothes in winter is not good for showing off your figure, just like summer. At this time, you can wear some slim pants with sportswear. Be careful not to wear some clothes that will affect your exercise. Put on more clothes and consider taking them off when you sweat.
3, pay attention to add water
In fact, whether it is summer or winter, you should replenish water in the gym in time to ensure your fitness quality. However, it should be noted that many people may take cold boiled water in summer and drink it in winter. It is best to drink warm water to avoid affecting the stomach.
4. Pay attention to indoor ventilation.
As mentioned earlier, in winter, most gyms will start to provide air conditioning and heating, but due to the closed environment, the indoor air may be bad. Pay attention to open the indoor ventilation every once in a while, so that the fitness will not be affected by the air.
Secondly, winter fitness has many advantages that summer fitness usually does not have. For example, fitness in winter can better improve the body's resistance, eliminate physical fatigue, and make you a real person who is not afraid of cold. When you have a good figure, you also have a very high environmental pressure resistance.