The first warm-up activity should be full of cold weather, protective shrinkage of the body's various organ systems, reduction of the elasticity and stretchability of muscles, tendons and ligaments, increased muscle stickiness, reduced range of joint activity, and low air humidity. So people feel thirsty and irritable. They feel stiff and hard to stretch. If you do not do warm-up exercises, it will often cause muscle strains, joint sprains. Therefore, during fitness exercises in winter, especially in the outdoors, first of all to do a good warm-up activities, through jogging, bare hand exercises and a small amount of light equipment exercises, so that the body heat slightly sweating, and then plunge into fitness.
The second clothing should be suitable
In winter, when you start a fitness exercise, you need to wear more clothing. You should wear light and soft clothing. You shouldn't over-tighten yourself. After warm-up, you should remove some thick clothes. After exercise, if sweating should be done in a timely manner, sweat should be wiped off in time. Sweat sportswear, shoes and socks, and wear a cap to prevent heat loss. In addition, in the outdoor fitness exercise should pay attention to keep warm, after the exercise body heat more, always want to cool it, but must not stand in a windy place, but should return to the room as soon as possible, wipe the sweat, put on a clean clothes. As the saying goes: "Cold from the foot of life," because people's feet away from the heart, less blood supply, plus the foot's subcutaneous fat is thin, poor warmth. Therefore, it is particularly easy to feel cold in the winter when you exercise outdoors. If the head, back and feet are cold, cold air invades the body from the fur and mouth and mouth, not only affects the effect of fitness training, but also a cold illness. Usually some fitness enthusiasts like to wear fitness shoes for the winter, which is not good. Because the rubber-soled shoes have fast heat conduction, the soles of the feet are prone to cold when exercising, and even cause frostbite, arthritis and other diseases.
The third environment must be comfortable
In winter, people are accustomed to closing the gym's window tightly. As everyone knows, there are more than 20 liters of carbon dioxide exhaled per hour in a quiet state. If more than a dozen people exercise at the same time, an hour is more than 200 liters. Coupled with the decomposition products of sweat, the elimination of undesirable gases from the digestive tract, etc., caused serious indoor air pollution. People in this environment will appear dizziness, fatigue, nausea, loss of appetite and other phenomena, the exercise effect is naturally poor. Therefore, when you exercise indoors, be sure to keep the air in the room fresh. In addition, in the winter, it is not advisable to exercise in a courtyard where the smoke is filled with muddy air. At the same time, it should be noted that weather with poor weather conditions, such as heavy sand, heavy snow or cold weather, should not be used for outdoor exercise. If you think of outdoor exercise, you should pay attention to the place where you can go to the sun and avoid the wind.
The fourth exercise method is suitable for the season
Due to the cold winter, the body's fat content increased compared with other seasons, and the body weight and body circumference increased accordingly. Although it is beneficial to the weight gain and weight gain of the thin person, the development of muscle contours, lines and strength is not ideal. Therefore, winter fitness should increase the intensity and intensity of exercise, increase the number of exercises and the number of groups, while increasing the content of aerobic exercise, and accordingly prolong the exercise time to improve function, develop special qualities, consume body fat, prevent excessive fat, accumulation. In addition, pay attention to exercise interval should be appropriately shorter, especially in the outdoors should avoid standing in the cold air for a long time. If the gap is too long and the body temperature drops, the muscles will be fatigued from the excited state and the viscosity will increase. This will not only affect the exercise effect, but also cause injuries when the next group exercises.
The fifth breathing method should pay attention
Do not breathe in large mouths to avoid cold air directly irritating the throat, causing upper respiratory tract infections and coughing.
The sixth meal is more stressful
In winter fitness exercise, due to the low temperature, the body's large heat dissipation, the corresponding increase in basal metabolism, coupled with a larger amount of exercise, so the heat consumption. Therefore, it may be advantageous for friends who want to lose fat, and there is a certain degree of difficulty for the growth of muscle latitude. So pay more attention to the scientific nature of diet. On the contrary, if you rarely go outdoors during the winter and do not participate in physical exercise, especially in the north due to eating habits, it is easy to cause fat accumulation. Therefore, in general, it is better to use a scientific and rational diet in the winter to perform fat-reducing training, and it is also appropriate to provide muscle mass.
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