Matters needing attention in winter exercise
Watch out for sprains in winter training.
When people take part in sports in cold winter, in order to resist the cold, hands, feet, joints, ligaments and muscles will reduce heat dissipation, make blood vessels contract reflexively, increase muscle viscosity, decrease elastic ductility and narrow the range of joint activity. If you don't do enough warm-up activities before exercise, it is easy to cause injuries to soft tissues such as muscles, tendons and ligaments during strenuous exercise. Therefore, the waist, legs, joints and other parts should be prepared before each exercise, so as to effectively prevent sprains during exercise; Self-improvement is also needed after exercise, which helps to eliminate fatigue and prevent muscle stiffness.
Be careful of frostbite when practicing in winter
Exercise in winter is the most likely to frostbite the nose, hands, feet, ears and other peripheral parts, because these parts are far from the heart, the blood flow is slow, and they are often outside. When frozen, the subcutaneous blood vessels contract and the blood flow is blocked, resulting in damage to the intradermal tissue, which may cause redness and swelling of the panel, and in severe cases, pus and ulceration.
In view of these frequent frostbite in winter, the most active defensive measures are mainly to enhance the frost resistance of panels. These defensive measures can be: wash your hands and face with cold water every day, and rub hard after washing to make the blood smooth. This is because some parts of your body stay in the air for a long time without protection, even if the temperature is not too low, sometimes you will get frostbite. Especially in early winter, there are often many people suffering from frostbite, mainly because people are not very adapted to the new cold and the cold protection measures are not good enough. Therefore, when the weather starts to get cold, it is necessary to take cold-proof measures.
The exercise environment is particular.
Although the above content has repeatedly emphasized the importance of winter physical exercise, the environment for winter physical exercise should also be properly selected. Usually, we have the following requirements for the sports environment.
Avoid exercising in cold, windy and snowy weather.
This is because in the winter morning, due to the influence of cold and high pressure, the phenomenon of "inversion" often occurs, that is to say, the upper air temperature is high, while the ground temperature is low, the convection activity of the atmosphere almost stops, and the air pollution emitted by domestic stoves reduces the visibility. When these situations occur, outdoor exercise is far less effective than indoor exercise.
Avoid frequent roadside exercise when cars are coming and going.
The main reason is that the car will bring a lot of dust when it is running. These particles are suspended in the air and have strong adsorption force. Many harmful gases or liquids are easily adsorbed on the particles. When they are inhaled deep into the lungs, they are likely to cause acute or chronic diseases.
At the same time, the exhaust gas from cars is very close to people's respiratory tract, so it is easy to be inhaled directly. The exhaust gas from automobile internal combustion engines mainly contains carbon monoxide, nitrogen oxides and lead compounds. It is found that the concentration of carbon monoxide is 10 ~ 15 times higher than that in other States when the car is slowing down, and the concentration of carbon monoxide can reach 3? 4%~4? 9%。 Therefore, fitness activities should not be carried out at the corner of the road or near the bus stop.
In addition, winter exercise should not be carried out in coal-fired power plants, chemical plants, cement plants and other places with serious air pollution. Because of the large smoke and dust near these factories, the concentration of various harmful gases is also high, and the harm to human health after inhalation is not small.
Therefore, winter fitness activities should be carried out in places with light or no air pollution, such as valleys, rivers, forests and grasslands, open spaces and other places with relatively clean air, so that our bodies can breathe in more fresh air while exercising.
Avoid catching cold when practicing in winter
Choose outdoor sports in winter, wear warm clothes, hats and gloves. If the outdoor wind and sand is too heavy in winter, it is best to wear a mask, but don't wear it too thick and bloated, so as not to hinder physical exercise, increase the burden on the body, and even sweat too much, leading to a cold.
Remember to put on your coat when you have a rest during exercise. Don't let the cold invade your body when your pores are wide open, which will cause illness. After the exercise, if you sweat, dry the sweat and put on soft underwear. If you dry your sweat with your body, it is easy to get cold and catch a cold.
Pay attention to the way you breathe during exercise.
When exercising in winter, it is best to breathe through the nose, which is narrow and rich in blood vessels. Cold air will be heated and humidified after passing through the nasal cavity, and it will be harmless to inhale into the lungs. Some people open their mouths when exercising, and cold air goes straight into the lungs, which is very harmful to the lungs. However, when you exercise, you will breathe faster and faster. Sometimes breathing through the nose is not enough. At this time, you can pat your teeth gently, stick your tongue on the upper jaw, and let cold air get in through your teeth. When you are inhaled, the temperature will rise.
How to exercise is the most scientific.
Warm-up activities should be sufficient.
Because the temperature is low at this time, the blood vessels on the body surface contract when it is cold, the blood flow is slow, the viscosity of muscles increases, the elasticity of ligaments and the flexibility of joints decrease, and sports injuries are prone to occur. Warm-up activities can include jogging, wiping face, washing nose, flapping whole body muscles, moving arms and squatting. Especially before swimming in winter, you must have sufficient warm-up activities, and through jogging, whole body * * * and other methods, mobilize the functional activities of all parts of the body, and improve the excitability and reaction ability of the central nervous system.
When the climate is cold, first spend 5 minutes indoors to 10 minutes to do warm-up exercise, and then "go out lightly" to improve the body's resistance to sudden cold. On the other hand, when human organs and systems are cold, they will produce protective contraction, reduce the elasticity and extensibility of muscles, tendons and ligaments, enhance the viscosity of muscles and narrow the range of joint activities. In addition, the air humidity is small, people will feel thirsty, fidgety, stiff and difficult to stretch. If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain.
Therefore, when doing fitness exercises in winter, especially outdoor sports, we should first warm up. After jogging, unarmed exercise and a small amount of light equipment practice, you can warm up your body, sweat a little, and then join the fitness exercise.
Exercise from small to large.
It is not advisable to run suddenly and violently, but you must have an intermittent trot to move your limbs and joints, and then increase the amount of exercise after your body adapts. Through exercise, I feel energetic, relaxed and comfortable, full of spirit, enhanced physical and mental functions, good appetite and sleep, which shows that exercise is appropriate in this period; If you feel weak, listless, tired, lose appetite and hate exercise, you should pay attention to reducing the amount of exercise or adopting another exercise method.
Clothing thickness should be appropriate.
First of all, put on more clothes in winter. Clothes should be light and soft, not too tight. After warming up, you should take off some thick clothes. 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 comes from the feet", because people's feet are far away from the heart, with less blood supply, thinner subcutaneous fat and poor warmth retention. 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. At ordinary times, 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.
Make an exercise plan according to your own needs
The exercise plan should be made according to one's own ability, especially for those who seldom take part in sports on weekdays. Sudden death from exercise often has potential diseases, which are induced during overload exercise. Patients with congenital heart disease and rheumatic heart disease, hypertension and cerebrovascular disease, myocarditis, coronary heart disease, severe arrhythmia, diabetes with poor blood sugar control, etc. You should consult a doctor before starting an exercise plan to avoid strenuous exercise.
The environment should be comfortable
In winter, people are used to closing the windows of the gym tightly. As we all know, people will distribute more than 20 liters of carbon dioxide per hour in a quiet state. If more than ten people exercise at the same time, one hour is more than 200 liters. In addition, the decomposition products of sweat and the bad gas discharged from digestive tract have caused serious indoor air pollution. People will have dizziness, fatigue, nausea, loss of appetite and other phenomena in such an environment, and the exercise effect is naturally not good.
Therefore, when exercising indoors, we must keep the indoor air circulating and fresh. In addition, in winter, it is not advisable to do fitness exercises in the yard filled with oil smoke and turbid air. At the same time, we should pay attention to the weather with poor climatic conditions, such as sandstorm, heavy snow or cold weather, and do not engage in outdoor sports for the time being. If you want to exercise outdoors, you should pay attention to choosing sunny and sheltered places.
Outdoor sports in winter should be avoided in windy and foggy weather, because breathing will deepen and accelerate during exercise. In bad weather, the content of dust, impurities, bacteria, viruses, etc. in the air is high, which leads to the outdoor air is quite dirty and the visibility is greatly reduced, which often leads to respiratory diseases. At this time, outdoor sports should be stopped. In addition, be careful not to skate in frozen rivers, pools, potholes, canals and other places to prevent injury accidents. I guess you like it.