Winter sports to lose weight what should pay attention to ？

The cold weather, greatly increased appetite, weight is also an increasing trend, so in winter we should appropriately raise the strength and intensity of exercise to extend the workout time, through the consumption of fat movement pattern to prevent the excessive accumulation of fat. How can I get the best exercise effect?

Before exercise should pay attention to

To choose the time and weather

Faster metabolism of young people in winter, morning or noon bodily functions faster recovery after exercise, it is proposed exercise is scheduled for 7:00-9:00 am, 12:00-14:00 noon. The middle-aged and the poor ability to adapt, it is recommended to improve cardiovascular function training-based, exercise time, preferably between 18:00-20:00. Furthermore, it should try to avoid the fog to exercise, because air circulation is poor, impurities and bacteria floating in the air, inhaled but bad for your health.

Keep warm

Exercise outdoors in winter to avoid cold, proper dress warmer, hat and gloves, if the wind was so strong, we must wear a mask. But do not wear too thick, too bloated, so as not to impede the normal movement, increasing the burden on the body, or even sweating too much, but incurred a cold.

Movement should pay attention to

Warm-up needs to be fully

The cold weather, 人体各器官 protection system in the contraction of muscles, tendons and ligaments stretch and stretch decreased muscle viscosity has increased, decreased joint range of activities, coupled with air-drying, the human body easy to feel stiff, difficult to stretch. If we did not warm-up activities began to exercise, likely to cause muscle strain, joint sprain. So winter exercise, especially outdoor sports, we must make full warm-up activities through jogging, free-standing exercises and light equipment exercises, the body heat to sweat slightly, and then plunge into the fitness movement.

Mainly to aerobic exercise

Winter weather is cold, the outbreak of anaerobic exercise easily lead to physical discomfort, or even result in sports injuries, it should choose an action to a lesser extent, heat consumption of a greater aerobic exercise. Specific items can be chosen according to age: young people can be arranged running high-impact aerobic exercise, in order to consume more calories; middle-aged people can be arranged brisk walking, jogging, stair climbing and other low-impact aerobic exercise; elderly people walk can be arranged , yoga, tai chi and other moderate projects.

Sports ventilation should adopt the nose suction method call

Movement to use the nose inhale, exhale mouth breathing method, not mouth breathing, chewing gum, joking slapstick so as to avoid the cold air directly stimulate the throat, causing upper respiratory tract infection and cough. With the amount of exercise increases, suffocating feeling in the nose breathing, the mouth can be used to assist breathing, the mouth should half-sheets, the tongue rolled up, withstood the palate, so that the air in and out from the teeth.

Amount of exercise should be gradual and

Exercise should be small to large, gradually increased. Such as jogging, should not be a sudden violent rushing, activities should first be to a trot limbs and joints, until after the body to adapt to increased physical activity. Through the exercise, feeling body, dynamic, and relaxed mind and spirit strong, physical and mental capabilities to enhance, appetite, sleep well, indicating movement during this period is appropriate; if the body was weak, I could not get the spirit of grueling, anorexia, aversion to exercise, we should note that reduced physical activity, or switch to another mode of exercise.

After exercise should pay attention to

After exercise, replenish moisture and nutrients

The water required for outdoor exercise in winter with the summer as much as you can drink plain water or sports drinks, but hot coffee or chocolate is not a good option, but can cause body dehydration. In addition, should replenish carbohydrates and protein, eat pasta, oatmeal, sweet potatoes, potatoes, chicken, eggs, lean meat, fish, soy products and so on.

Change into dry clothes in time

After the exercise is not a place to stand strong wind blowing, to wipe away sweat a timely manner, if the underwear had been wet, shall be changed into dry clothes as soon as possible to return indoors.