2. Exercise mode should be appropriate. Winter fitness should improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise at the same time, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat. In addition, pay attention to shorter exercise intervals, especially standing in cold air for a long time outdoors. If the interval is too long, the body temperature will drop, which will easily make the muscles tired from the excited state and increase the viscosity, which will not only affect the exercise effect, but also easily cause injuries during the next group of exercises.
3. Warm-up activities should be sufficient. In winter sports, especially outdoor sports, warm-up activities should be done first. After jogging, unarmed exercise and a small amount of light equipment practice, you will feel a little hot and sweaty, and then join the fitness activities. If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain.
4, the thickness of clothing should be appropriate, winter exercise, start to wear more clothes, wear clothes to be soft, not too tight, take off some thick clothes after warming up. After exercise, if you sweat a lot, you should dry your sweat in time, put on sweaty sportswear, shoes and socks, and wear a hat to prevent heat loss. Besides, when you exercise outdoors, you should pay more attention to keep warm. You will get hotter after exercise, and you always want to cool off, but you must not stand in a windy place to blow. Instead, go back indoors as soon as possible, dry your sweat and put on clean clothes. As the saying goes, "cold starts from the feet." Because people's feet are far away from the heart, there is less blood supply, and the subcutaneous fat of their feet is thin, so their warmth retention is poor. Therefore, it is particularly easy to feel cold feet when exercising outdoors in winter. If the head, back and feet are cold, cold air will invade the body from fur, nose and mouth, which will not only affect the effect of fitness exercise, but also catch a cold and get sick. Usually some fitness enthusiasts like to wear fitness shoes for winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of feet are easy to catch cold when not exercising, leading to chilblain, arthritis and other diseases.