What should you pay attention to when doing winter sports? How to exercise in winter to maintain your health

Nowadays, winter sports and fitness are also popular among many people, but some people do not pay attention to the precautions of winter sports while exercising, which leads to worse physical fitness. What should we pay attention to when exercising in winter?

Pay attention to 6 things when doing winter sports to be responsible for your health

1. When doing winter sports, you should pay attention to wearing appropriate clothing, neither too little nor too much .

As the temperature gets lower and lower, friends who do morning exercises should add appropriate clothes. It is best to wear breathable cotton clothes, which can keep warm and dissipate heat.

In addition, you should not take off your clothes immediately when you are sweating, especially when exercising outdoors, to avoid being blown by low-temperature wind and catching a cold.

2. When doing winter sports, you should always stay hydrated .

The north wind can easily cause dryness. If you exercise outdoors, you should carry a thermos with you. You can use hot water to moisten your throat and quench your thirst before and after exercise.

In addition, you can also replenish the body's lost water by eating more pears, apples, milk, sesame, fresh vegetables and other foods. Drink more rock sugar pear water, winter melon soup, etc. Avoid dry lips, tongue and throat.

3. Do warm-up exercises before winter sports .

Various warm-up exercises are performed to avoid strains, sprains, etc. during exercise.

Especially in winter, human muscles and ligaments will reflexively cause vasoconstriction, increased viscosity, reduced range of motion of joints, and reduced ligament stretchability. As a result, if warm-up exercises are not done sufficiently, problems such as joint ligament strain and muscle strain will occur.

4. Winter sports should be carried out step by step and should not be rushed .

The same goes for the amount of exercise and the way of exercise. For those who haven't exercised for a long time, it is especially important to start with a relatively small amount of exercise. In addition, winter is a time when a person's energy is being restrained and nourished, so it is not suitable for overly strenuous exercise.

5. It is not suitable to exercise on an empty stomach in winter .

Many people think that it is correct to go for outdoor exercise immediately after getting up and then eat breakfast after coming back.

But in fact, this is not healthy for the body, because exercise will make the body consume a lot of energy, and after a night of sleep, the body will consume all the food and energy. To make matters worse, it is easy to cause hypoglycemia.

6. Do not do winter sports after meals .

For many office workers, it is better to sleep a little longer than to have time in the morning, so they usually choose to exercise after dinner at night.

However, it is not advisable to exercise immediately after a meal, because right after a meal, the stomach and intestines need a large amount of blood as power to digest food. But if you get up and go for a walk or exercise immediately, all the blood will go to support your sports, which will cause gastrointestinal indigestion.

How to exercise in winter to keep healthy

1. Winter sports are necessary

It makes sense to exercise in winter. Exercise in winter consumes more energy and causes less sweating. Exercisers can better adapt to the sweating process and increase the intensity of exercise. The temperature is low in winter, the air is relatively clean, the respiratory tract is comfortable, and it can promote blood circulation throughout the body. It can naturally increase the amount of exercise and accelerate the consumption of calories.

When exercising in winter, you should keep warm and prevent freezing. In the morning, the outdoor temperature is low, so you should wear more clothes. After doing warm-up exercises and warming up your body, you can take off your heavy clothes and exercise. After exercising, you should put on your clothes in time and keep warm, especially after winter swimming. You should immediately dry your whole body with a soft, dry towel, wipe off red skin, and keep warm to avoid the invasion of cold evil.

2. Choose aerobic exercise for winter fitness

Winter sports should be aerobic exercises with smaller movements and higher calorie consumption. This is because the winter climate is cold and explosive anaerobic exercise can easily cause physical discomfort. Young people can choose high-intensity aerobic exercises such as running, which can consume more calories. The exercise time should be 10 to 15 minutes longer than in spring and summer.

Middle-aged people can choose low-intensity aerobic exercise such as brisk walking, jogging, climbing stairs, etc. The physical condition of middle-aged people is generally in a downward trend. Don't give up fitness because you are busy with work, otherwise winter will be a season for "hiding diseases".

3. Do not exercise too early in winter

It is best not to exercise too early in winter. Health experts suggest that morning exercises in winter should be done after sunrise. The best time to exercise in a day is between 14:00 and 19:00. At this time, the body's temperature is higher, the body is more energetic, it is easier to enter the state of exercise, and it is not easy to get injured, which is very beneficial to health.

In winter, many people often fail to stick to their exercise routine due to lack of enthusiasm, which is mostly due to emotional disorders caused by lack of sunlight. Therefore, fitness enthusiasts should try to participate in outdoor sports as much as possible, especially when the sun is sufficient.

4. Warming up before exercise is important

When exercising outdoors, you must first warm up thoroughly. It is cold in winter, blood vessels constrict, blood circulation is poor, and muscles and ligaments are tight. You can do a small amount of jogging, calisthenics, and light equipment exercises to make your body warm and sweat slightly before engaging in more intense exercise.

At the same time, the warm-up time should be extended, preferably within 15 to 25 minutes. In addition, the intervals between exercises should be shortened appropriately, and try to avoid being in cold air for a long time. If the intervals are too long, the body temperature will drop, which will easily make the muscles tired from the excited state, increase viscosity, and easily cause injuries when doing the next set of exercises.

Choose the right sport for you in winter

1. In the early stage of puberty : it is advisable to choose sports such as radio gymnastics, rope skipping, shuttlecock kicking, table tennis, etc. that mainly train the body's sensitivity, coordination and flexibility.

2. Mid-puberty : It is advisable to choose sports that focus on speed training, such as short-distance sprinting, variable-speed running, badminton, etc.

3. Late puberty : It is advisable to choose sports that can increase speed, endurance and strength, such as middle- and long-distance running, mountain climbing, swimming, football, volleyball, basketball, etc.

4. Middle-aged people : It is advisable to choose aerobic exercises such as jogging, cycling, aerobics, and small ball games.

5. Elderly people : It is advisable to choose aerobic exercises such as slow walking, ballroom dancing, and Tai Chi.

6. Fat people : should focus on moderate intensity and long-term aerobic exercise, supplemented by strength exercise and ball games. As for individual sports, water exercise (walking in water, running in water, jumping in water, playing ball in water, etc.) is a very effective way to lose weight.

Summary : Winter sports and fitness precautions must not be ignored, because these precautions will not only steal your fitness results, but also endanger your health!