How to do good exercise in cold winter?

First of all, warm-up before exercise is essential. During winter exercise, due to the cold weather, muscle contraction leads to poor tensile performance. If the body is suddenly overloaded without preparation, it is easy to cause strain and tear of muscles and ligaments. After muscle strain, there will be local pain, tenderness, swelling, muscle tension, spasm, dysfunction and other phenomena, and in severe cases, there will be symptoms such as subcutaneous bleeding. So be sure to warm up. Warm-up exercise can promote the blood circulation of the human body, and make the organs and systems of the human body enter the state of exercise from a quiet state, so as to meet the needs of fitness exercise. Heat your body until it is slightly sweaty through brisk walking, jogging and stretching. Then take part in all kinds of sports and beware of sports injuries. The preheating time is generally controlled at 15~20 minutes.

Secondly, increase the amount of exercise step by step. In cold winter, the body's fat content increases compared with other seasons, and the body weight and girth also increase accordingly. Therefore, winter exercise can appropriately increase the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise, and correspondingly extend the exercise time, so as to improve the function, consume body fat and prevent excessive accumulation of fat. However, winter is the season of high incidence of heart disease. If you suddenly exercise a lot, it will cause extra pressure on your heart, reduce your blood supply capacity, cause your body to lack oxygen, and increase your chances of getting sick. Therefore, first carry out low-intensity aerobic exercise, gradually transition to strength training, and exercise slowly after strenuous exercise to restore the stability of blood pressure.

Third, outdoor sports should be cold and warm. In winter sports, clothes should be increased or decreased according to the change of outdoor cold. For the exposed hands, face, nose and ears, in addition to rubbing frequently to promote local blood circulation, proper amount of antifreeze, antifreeze and grease should be applied to prevent skin frostbite. In addition, the winter climate is cold and sometimes windy, so don't take a big breath during exercise, but use the method of nasal cavity or nose and mouth mixed breathing to reduce the adverse stimulation of cold air on the respiratory tract.