How to insist on fitness indoors when it s cold

How to do winter fitness.

With the arrival of winter, as the temperature continues to drop, some people are becoming more and more enthusiastic about exercising in order to ensure good health. Relevant experts pointed out that in winter, the weather is colder and the air quality is poor, and improper exercise is harmful to the body. Therefore, experts have four suggestions for winter fitness:

1. It's best to schedule your workout after dinner. Dr. Xu Xiuzhen, chief physician of the Department of Internal Medicine of Lanzhou Huaxia Hospital, said that morning exercise in winter is not impossible, but because it is generally cold in the morning, and the trees in the park also have to metabolize, discharge carbon dioxide and absorb oxygen, resulting in an increase in carbon dioxide content in the air, so winter morning is not the best time to exercise.

And exercising after dinner, the temperature is relatively high, and the air has less carbon dioxide content, which is also beneficial for relieving fatigue after a day's work. Dr. Xu Xiuzhen said that when exercising in the afternoon, it is best not to eat too much for dinner, and at the same time, it is necessary to exercise moderately, not to exceed the capacity of your body, and for the elderly, walking is a good choice.

2. Try to choose a place with sufficient oxygen outdoors to exercise. In winter, when it is cold, many people like to exercise in indoor places such as gyms and swimming pools. Dr. Xu Xiuzhen said that the air quality is poor in winter, and it is even worse in places with many people indoors, so if it is not professional training, it is better to choose the right time to exercise outdoors in a place with sufficient oxygen and fresh air.

3. Develop regular work and rest habits. In winter, many people are used to sleeping lazily in the morning and staying up late at night when they are in good spirits. Due to the irregularity of life and neglect of exercise, the body's resistance is reduced, not only the mind is not clear when working, but also easy to get sick.

In this regard, Dr. Xu Xiuzhen said that we must develop a regular routine and exercise regularly, which can not only ensure full of energy, but also enhance resistance.

Fourth, three meals a day should also develop a rule. Dr. Xu Xiuzhen believes that there is a certain scientific truth in the saying "eat well in the morning, eat enough at noon, and eat less at night". After breakfast, there is a day of activity, so be sure to ensure nutrition; Due to the large consumption of physical and mental work carried out during the day, it is necessary to eat enough at noon; Because you have to rest at night, your digestion is reduced, so you should eat less at dinner.

According to Xinhua News Agency, Lanzhou, December 15).

Legend has it that there is a set of rejuvenation exercises that can be done.

There is a set of gear suitable for winter.

Fitness gurus say "there's no such thing as bad weather, just bad sportswear", and if you're exercising outdoors, then you'll need some warm winter sportswear. For example, leggings, gloves, bandanas, etc., are tightly wrapped to avoid the risk of colds.

If you're really in the gym, then you just need some "new" clothes to increase your motivation to go to the gym. Everyone loves to wear new clothes, and fitness is no exception.

Make a long-term and effective plan.

As with most things, set up a plan and your goal is to stay motivated and don't be lazy. "This program is best made to shape your body very strongly, and you can discover the changes in your body in one winter. It's best not to be too complicated, as this will reduce your motivation.

Stay home. It's freezing outside, and no one is likely interested in going to the gym or exercising outside for a long time. This doesn't mean you can "give up" on yourself, you can find some fitness ** or fitness apps that you have to move at home.

Choose some fitness classes or join some fitness organizations.

To put it simply, in these courses or organizations, you will meet some like-minded friends, set some goals, and motivate you to keep moving!

Tell yourself what's most important.

You have to crawl out of the warm bed, and winter training will help you burn fat more efficiently. You have to have faith, if you want shorts and a small tank top in summer, you have to be yourself in winter.

Be kind to your body.

When you don't have enough time to relax and recover, it's hard to stay motivated and you just feel tired and lazy" When you come back from the gym, it's best to give yourself some rewards. Treat yourself to a warm bath, drink a glass of yogurt, relieve tired muscles, and be sure to get enough sleep.

If you are serious about training, you will usually stick to 4-5 training sessions per week. In the winter, it's cold, and you wear a lot of clothes, and it's not convenient to go to the gym or training venue, and you have to stick to it 4 to 5 times a week, which is really difficult for many people to do. So my advice is that winter doesn't have to make it mandatory to train 5 times a week.

It can be compressed to 3 days a week. But these three days a week, you have to take it seriously, and you have to train it every time. In winter, we are afraid of training because it is cold on the road, people don't want to move, and when we go to the gym, we have to change clothes and take showers, etc.

When you reduce the number of times, the time to change clothes on the road and at the gym will be greatly reduced. But you have to keep the training in place every time. Intensity here refers to the weight, rest between sets, and overall training volume.

For example, each training session used to be 45 minutes, but now it can be increased to an hour at a time. If the strength is in place, you can also add some aerobic energy. Although the training effect is not as good as five times a week, it may also achieve an 80% effect.

The first is that winter is a good time to gain muscle, and you can eat a lot of foods that you can't eat during the fat loss period.

The second is that the gym must be close to home or work, the environment makes you feel comfortable, and makes you have the urge to go, rather than inner resistance.

Finally, and most importantly, the love is the inner love, which is because you feel the joy that the fitness process brings you, and the ability to see your own external and internal changes, so that no matter the wind, rain, snow, cold or hot weather, as long as the gym is still open, it is impossible to stop you from going to the gym.

You can try to skip this question and ask yourself why you want to go to the gym, if I don't go today or tomorrow, will I regret the result, if yes, then set a time, prepare the equipment, bring the keys, go out and move towards your goal, and enjoy the fun of sweating with the people in the gym!

Think about what attracts you to the gym and keeps you motivated, but of course what attracts you is up to you.

In fact, I think you can also do fitness at home, you can jump rope or run, and you can do push-ups, I think this is a good way to exercise. It's also very good for your body.

I often see some celebrities using fi ture smart fitness mirrors for home fitness, and they are planted when they feel good. After buying the FITURE flagship version, I was a fan, the audio-visual effect is powerful, the sense of immersion is very strong, and it can make people easily immersed in the course and follow the coach in class. There are many types of courses, even Tai Chi and children's ballet have to be arranged, and the whole family can use them together

At home, due to the small space, or if there is no sports equipment at home. You can use squats for fitness, or high leg raises, or you can choose sit-ups, push-ups, etc. Try to use some fitness methods that are small in movement, but still have a lot of activity.

1.Start with simple exercises.

Many people don't know where to start when they think of fitness, or they feel that they are not equipped well and do not have the right clothes and shoes; Either you feel that the gym equipment is too complicated and worry that you won't be able to use it; Others feel that they are too busy at work and do not have time to go to the gym to exercise.

2.Set actionable goals.

Most people's fitness purposes are either to gain muscle or muscle. These are long-term goals, and they don't happen in a week or two. And the body will have various fluctuations with the exercise cycle, such as plateau, weight**, etc.

You should convert long-term results goals such as muscle gain into actionable execution goals.

Exercising 3-4 times a week, running 5 minutes more than the last time, etc., these achievable goals will make you feel the joy of achieving victory along the way. **Muscle gain results will also be a matter of course.

3.Make friends who love sports.

Studies have shown that when you make friends with people who are active people, they tend to exercise more often, for longer periods of time, and enjoy exercise more.

That's why gyms tend to come the most often in pairs, either as couples or as gym pairs.

4.to reduce the joy.

In winter, everyone reduces the amount of exercise a lot because of cold exercise, and they can't see themselves gaining weight by wearing a lot of clothes every day. In fact, laziness is the biggest enemy of your own meat, and you must not become lazy because the weather is cold, so that the effect of hard work and fitness will be in vain in a winter.

So everyone set a small goal, gritted their teeth and insisted on exercising through this winter, and always reminded and motivated themselves, how hard it is. My current good body is no longer taken away by obesity. Adhere to 1. Strictly control the diet every day and do not eat high-calorie foods; 2. Maintain fitness exercise 3 times a week; 3. Go all out every time and keep it for more than 30 minutes, instead of acting like you are cold and deceiving yourself for a few minutes.

1st movement: 10 foot squats 1-2 sets.

Movement 2: Raise your legs left and right 10 times in place for 1-2 sets.

Action 3: Pedal on your back 12 times 1-2 sets.

Movement 4: 1-2 sets of 8 reps left and right of the side arch.

Every time you are lazy and don't want to exercise, simply do a warm-up exercise, and slowly the inertia of the body will be killed by the warm-up.

In winter, we must pay attention to typhoid fever, and it is especially important to keep warm for the body.

1.Warm up well to warm up your body.

In summer and autumn, the temperature is more moderate and only a few simple dynamic stretching is required.

But in the harsh winter months, not only do dynamic stretching, but also need to warm up your body through some aerobic exercises and freehand movements.

If you are outdoors, you can choose jogging and jumping rope to maintain a slower pace and breathing rhythm for 5 minutes at a time.

Through these trainings, the body temperature can rise, sweat a little, and you can achieve the normal training state.

Winter training requires clothing to be warm, whether before, during, or after training, wear long-sleeved T-shirts and long pants at all times to avoid getting cold.

Before training, the body is not fully active, so you need to warm up with a sweatshirt and thicker trousers.

During training, as the body temperature rises and begins to sweat gradually, it is possible to strip off the sweatshirt and thicker trousers, leaving the long-sleeved t-shirt and the trousers underneath.

After training, after a brief 1-minute rest, you need to put on clothes immediately, and then stretch and relax, and be sure not to wait until your body is cool before putting on a jacket, which is more likely to get cold.

1. Below -9, don't exercise outdoors. Jenny Hadfield, an American sports expert, said that too low temperatures will not only greatly reduce the quality of exercise, but also make it easy to get injured. When the temperature is below 15 degrees Fahrenheit (the equivalent of sub-zero), it is best to choose indoor sports.

2. Love to sweat and wear less cotton underwear. A new study from Drexel University in the United States published in the American "Red Book" magazine found that cotton underwear dries slowly after sweating, which increases the risk of mold infection. Cynthia Bayer, an American nursing expert, suggests that it is best to choose bamboo fiber underwear with better moisture absorption and perspiration management when exercising.

In addition, the exercise is that the underwear should not be too tight, and it is better to choose shorts with loose edges.

3. Warm up for 6 minutes. Dr. Andriy Fladken, a professor at Bloomsburg University in Pennsylvania, USA, introduced the "6-minute warm-up method", which can increase the effectiveness of exercise by 24%. The specific steps are:

Sprint for 2 minutes to increase body temperature and muscle oxygen uptake, but do not overdo it; Stretching the muscles of the whole body for 3 minutes can improve the flexibility of the body; "Exercises" for 1 minute, such as lifting your arms before lifting dumbbells, jogging in place for a while before running, etc., can help improve body coordination.

4. Take a hot shower before exercising. The cooler the outside temperature, the longer it will take to warm up. Hadfield says it's a good idea to take a hot shower before exercising to help warm up, if conditions permit.

5. Wear less. After exercising for a while, the body temperature will rise, so you should wear less clothes to facilitate heat dissipation and prevent colds.

Develop a good habit of fitness every day, 30 minutes or more of fitness every day, it is still easy to stick, if you feel that it is too cold in winter to persist, reduce the time, and slowly persevere.

It's best to set it at an acceptable time, such as in the evening or after 7 a.m. In winter, it is actually more difficult to get out of bed.

In winter, the outdoor temperature is too low, you can put the exercise indoors, and you can replace the relatively large exercise such as square dancing with a small amount of exercise.