Winter Fitness

Warm-up exercise is necessary to fully

The weather is cold, the body organ systems, protective contraction, muscles, tendons and ligaments stretch and stretch decreased muscle viscosity has increased, decreased joint range of activities, coupled with a smaller air humidity, it makes people feel thirsty restless , the body stiff and difficult to stretch. If we did not warm-up exercises on the exercise, tend to result in muscle strain, joint sprain. So, when winter fitness training, we must first make full warm-up exercise by jogging, free-standing exercises and light equipment for a small amount of exercise, the body after the sweating heat slightly, and then put into the fitness movement.

Sports clothing should be appropriate thickness

Winter fitness campaign, began to wear more clothing and more, dressed in light clothing should be soft, not too tight, warm-up later, it is necessary off some thick clothing. Exercise, if more than sweat sweat should be wiped away in time, in exchange for sweat clothes, footwear, while wearing a dress hat, to prevent heat loss. In addition, outdoor fitness training should pay particular attention to keep warm, exercise exhausted body heat more, always want to look cool, but do not stand where the wind hair, but should get back indoors, dried sweat, replace the clean clothes. As the saying goes: "cold from the foot of the students", because people's feet away from the heart, less blood supply, coupled with a thin subcutaneous fat feet, warmth is poor. Therefore, fitness winter outdoors are particularly vulnerable to cold feet. If the head, back, foot by the cold, cold air from the fur and the mouth and nose penetrated the body, not only affect the effect of physical exercise, but also a cold sick. Some fitness enthusiasts usually like to wear fitness shoes for the winter, this is not good. Because the thermal conductivity of rubber-soled shoes fast, easy to catch cold feet when you do not exercise, thus leading to chilblains, arthritis and other diseases.

Environment is comfortable

People have gotten accustomed to the gym in winter the windows were tightly closed. As everyone knows, people in a quiet state of the carbon dioxide exhaled per hour, there are more than 20 liters. If more than 10 people at the same time exercise, one hour is 200 liters or more. Coupled with the decomposition product of sweat, the digestive tract to exclude the bad gas, causing serious indoor air pollution. People in such an environment will appear dizziness, fatigue, nausea, loss of appetite and other phenomena, the natural effect of poor training. Therefore, exercise indoors, be sure to maintain good indoor air circulation, fresh. In addition, the winter should not be in the soot filled the air, air pollution of the courtyard to fitness exercises. At the same time pay attention to, weather conditions, poor weather, such as large wind and sand, the next snow or cold weather, try not to exercise outdoors. If the thought of outdoor exercise, should pay attention to choose sunny, sheltered place.

Training methods should be appropriate to

As the winter cold, the body fat content than the other seasons increased, a corresponding increase in body weight and body Wai, which although useful Thin weight gain fat, but muscle contours, lines and intensity of development is not ideal. Thus, the winter fitness to improve the strength and intensity of exercise to increase the number and frequency of action groups, while increasing the content of aerobic exercise, the corresponding extension of training time to improve the function and the development of special quality, consumption of body fat and prevent excess fat accumulation.

In addition, the exercise should be appropriate shorter gap, especially in the outdoors should avoid prolonged standing in the cold air in the. If the gap of time is too long, the temperature drops, easy to make muscles tired from the excited state down, viscosity increases, so will not only affect the training results, but then the next group of practicing vulnerable to injuries. (