What indoor sports are suitable for winter? Proper exercise is beneficial to many people. It's cold in winter, so there are many places to pay attention to when exercising. Try to choose indoor sports. Let's share what indoor sports are suitable for winter.

What indoor sports are suitable for winter? 1 1, jump rope.

Skipping rope is a very effective aerobic exercise, which can consume 400 calories in 30 minutes. It is a kind of fitness exercise that is not known to the public. There are many kinds of jumping patterns, some simple and some complex, which are especially suitable for the low temperature season like winter. The advantage of skipping rope is that it takes less time and consumes more energy.

2. Yoga

The air in winter is dry and cold, which is very irritating to people's respiratory tract and not suitable for strenuous exercise. 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.

Matters needing attention in winter exercise

1, watch the weather outdoors. The temperature is lower than-10℃. Too low temperature will not only greatly reduce the quality of exercise, but also be easy to get hurt. On windy days, exercise in this environment is easy to cause cold and chapped skin; On a foggy day, smog can stimulate the respiratory mucosa, which can induce rhinitis, asthma and other attacks.

2. The preheating time should be long. Warm-up activities before winter sports must be fully in place, otherwise it is likely that muscle strain and joint sprain will be caused by low temperature, reduced muscle extensibility and stiff joints.

Generally speaking, the warm-up before exercise lasts about 5 minutes, but the warm-up time in winter is twice as long, and it is best to reach 10~ 15 minutes. When warming up, it is best to do dynamic stretching first, and then do brisk walking or jogging with a certain intensity until you sweat slightly and your pores open.

3, clothes should not be too tight or too thick, do not wear a mask. Winter sports clothes should be light and soft, not too tight. You can wear more at first, warm up until your body gets hot and starts to sweat, and then take off the extra clothes.

What indoor sports are suitable for winter? 2 What should we pay attention to in winter sports?

First of all, muscle tension

When you walk out the door and are blown by the cold wind, you will feel muscle tension. Muscles contract when they are cold, which limits your range of motion and makes it a little difficult for you to exercise. Sports physiologists suggest that people do some short-term warm-up exercises indoors first to offset the muscle tension effect.

Second, blood flows into the body.

When the weather is cold, the primary task of the human body is to protect organs. This means that blood will flow from the limbs to the center of the body, which is why it is difficult to keep warm with cold hands, feet and even face. Obviously, you need to take heat preservation measures for all parts of your body, such as covering your head, hands and feet with warm clothes, such as wearing a hat, earmuffs, gloves, warm shoes and socks. Another trick is to raise the temperature of the core and promote blood flow to other parts of the body. Therefore, you can keep your close-fitting clothes warm.

Third, the heart rate response has changed.

When the weather is cold, the blood delivered by the heart to the skin and limbs decreases, and the heart rate slows down to reduce the response to the cold. When you start to move your body, your heart must work harder to keep warm and make blood flow to the working muscles, so your heart rate is higher than that in warm weather when you do the same amount of exercise. This extra burden will lead to an increase in blood pressure. Therefore, you should do enough warm-up activities and don't expect to set the best personal record in cold temperatures.

Fourth, airway contraction

Inhaling cold and dry air will exhaust the warm and humid air in the airway and lungs, making you feel short of breath and even causing exercise asthma. Therefore, it is still necessary to be fully prepared and wear a scarf to prevent cold air from entering the lungs directly.

Five, snot clear tears

Noses can heat and humidify the air entering from the lungs. In cold and dry air, breathing will become a little difficult, and the function of the nose will run over speed, which will increase the amount of liquid produced and lead to excessive liquid dripping. It would be better to wear a soft mask.

Sixth, urine.

Because the body will move more blood and body fluids to the core to protect organs and keep warm, the brain will receive a signal to reduce the total amount of body fluids, so your urgency will be more frequent. Remember, although you are not so thirsty in cold weather, you will still lose body fluids, so you should drink more water to avoid dehydration.

Seven, feel lively.

Exercise in cold weather will fully inspire people, and cold air and low humidity will also stimulate the human body. Because the body works harder in cold weather, the secretion of endorphins will increase greatly, which will play a great role in driving away the depression in winter.

Eight, began to tremble.

If you lose more calories than you generate, you will feel cold and your skin will get goose bumps. However, because humans have no fur, these methods are usually quite ineffective. The next reaction is trembling, that is, the muscles involuntarily contract and produce more heat. When you are shivering, you need to take further measures to keep warm to avoid hypothermia.

What indoor sports are suitable for winter? What are the benefits of winter sports?

It can improve your health.

In order to keep warm, the heart will work harder, thus stimulating blood circulation. It can also improve lymphatic and cardiovascular circulation, enhance the body's immunity, make the body ready for battle when encountering influenza virus, repel the virus and prevent colds. If you are seasonal allergic, outdoor exercise can help you to strengthen your patience. Exposure to cold can help relieve pain and prevent muscle damage, and ice packs can also achieve the same effect. If you often have pain or muscle inflammation, then you should exercise outdoors instead of staying indoors.

It can increase the burning of calories.

The good news is that exercising in a cold environment will consume more calories, because the body needs to consume more energy to keep warm. Chris said, "When a warm body touches or inhales cold air, the calories burned by exercise will increase slightly? Chris Hall said that he is the founder of personal training system training service. "This will increase the speed, so that the calories consumed by the body will increase by about 3-7%." Another way for the body to burn fat is to increase "brown fat". "Many newborns are born with this fat, but it will be greatly reduced with age. The advantage of brown fat is that they contain a lot of mitochondria, and the power of this cell is to help burn extra calories, "Chris explained. "The study found that the longer a person stays in a cold environment, the more brown fat he produces, so he can burn 60 more calories every day."

It can make you stronger.

The body may not adapt to exposure to cold at first, but it is willing to accept challenges and gradually adapt to the climate. Your body will also work harder, and your muscles and organs will be strengthened accordingly, thus improving your overall health. More importantly, your energy level will increase during and after training.

Can improve the mood.

Outdoor exercise will not only reduce your stress level, but also improve your mood. Vitamin D brought by sunlight is used as an antidepressant to combat seasonal affective disorder. So don't complain about the cold. When the winter sunshine appears, you will feel much better when you come out to exercise. If you can't sleep at night, you can go out to exercise in the morning, even if you just walk for 15 minutes, which helps to adjust your biological clock. Sunlight can inhibit the secretion of melatonin, promote hormone secretion and make you sleepy, and then it will be secreted again at night.

Do you want to take a bath after winter exercise?

Some people like to take a bath immediately after exercise, because they are all sweaty and take a cold bath. It is not advisable to pay attention to such behavior.

Because taking a cold bath after exercise, the body is stimulated by cold water, blood vessels will suddenly contract, hinder blood circulation, reduce people's resistance, and easily lead to illness.

You can't take a hot bath immediately after exercise, because hot water will speed up the blood flow in the skin, and the blood will be concentrated in the skin and muscles of the body, which will easily lead to insufficient blood supply to the heart and brain, dizziness and other symptoms, and even lead to shock.