It s cold, how to get dressed when you go out for exercise in the morning 30

For fitness exercise in winter, you should wear more clothes at the beginning, wear soft clothes, not too tight, and after warming up, you should take off some thick clothes. After exercising, if you sweat a lot, you should dry the sweat in time, change the sweaty sportswear, shoes and socks, and wear clothes and hats to prevent heat loss. In addition, you should pay more attention to keeping warm when exercising outdoors, and always want to cool off after exercising, but you must not stand in a windy place to blow the wind, but you should return to the room as soon as possible, wipe off your sweat, and change into clean clothes.

As the saying goes, "cold is born from the feet", because people's feet are far away from the heart, there is less blood**, and the subcutaneous fat of the feet is thin, and the warmth is poor. Therefore, it is especially easy to feel cold feet when doing fitness activities outdoors in winter.

If the head, back and feet are cold, the cold air invades the body from the fur, mouth and nose, which will not only affect the effect of fitness and exercise, but also catch a cold and get sick. Usually, some fitness enthusiasts like to wear fitness shoes for the winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of the feet are easy to get cold when they don't exercise, which can cause diseases such as chilblains and arthritis.

The environment should be comfortable.

In winter, people used to keep the windows of the gym tightly closed. As everyone knows, people exhale more than 20 liters of carbon dioxide per hour in a quiet state. If more than 10 people exercise at the same time, it is more than 200 liters in an hour.

In addition, the decomposition products of sweat and the undesirable gases discharged from the digestive tract cause the indoor air to be seriously polluted. In such an environment, people will experience dizziness, fatigue, nausea, loss of appetite and other phenomena, and the exercise effect is naturally not good. Therefore, when exercising indoors, it is important to keep the indoor air well ventilated and fresh.

In addition, it is not advisable to exercise in the courtyard filled with soot and turbid air in winter. At the same time, it should be noted that if the weather conditions are too bad, such as windy sand, heavy snow or too cold weather, do not exercise outdoors for the time being. If you want to exercise outdoors, you should pay attention to choosing a sunny and windy place.

Exercise methods should be appropriate.

Due to the cold winter, the body fat content increases compared to other seasons, and the weight and body circumference increase accordingly, which is beneficial for thin people to gain weight and gain weight, but it is not ideal for the development of muscle contour, shape and strength. Therefore, winter fitness should improve the intensity and intensity of exercise, increase the number of groups and times of action, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve function, develop special quality, consume body fat, and prevent excessive fat accumulation. In addition, pay attention to the appropriate short workout intervals, especially outdoors, and avoid standing in cold air for a long time.

If the interval time is too long, the body temperature drops, it is easy to make the muscles tired from the excited state and increase the viscosity, which not only affects the effect of the exercise, but also is easy to be injured when performing the next group of exercises.

I'm sure you also like to watch football news, and you must also be sure of the training suits that the players wear when training on Jianguo TV. It's best to wear a training suit outside: it's breathable, windproof, warm, and the texture doesn't affect the action.

It is best to choose a more close-fitting and elastic one that does not restrict the movement, and can help increase the proprioception of the body and help to control the movement.

Just don't feel cold before tiptoeing and warm up well, especially the waist, hips, knees and ankles. Stretching of muscles and ligaments of the lower limbs.

You can wear more clothes when you warm up, and when your body is warm, you can take off one piece when you have formal tiptoe training. In most cases, the two-piece suit like the one mentioned upstairs during formal training is basically fine.

I also like football, and if you have any questions, please feel free to share them with me on my blog.

Wear more when you first come out, and take it off when it's hot!

It's good to be easy, and it's best to be appropriate.

The warm-up intensity should be small, slowly open the physical activity, prepare for the activity sufficiently, and then start today's training plan, no matter what you practice, the foundation of physical fitness, you must lay a good foundation, practice any project is handy, after each training, remember to relax, stretch, so that the muscle quality is higher, more beautiful. It is very important to recover from physical education, and you should supplement your nutrition after each exercise.

It is said that the air is not good in the morning, discomfort and that exercising between 8 and 10 am is the most suitable time to exercise. But at that time, we were all learning at work.

Keep warm, and don't do too drastic at first.

If it's a casual run, a lap, then just wear a pair of running shoes.

If it's 30 minutes to 1 hour at a time, then you need to choose a good pair of jogging shoes.

Jogging shoes are divided into shock absorption, stability, control and so on.

Long-distance running needs to choose shock-absorbing running shoes, which have a pre-spine protection for the knees.

There are also socks, and it is recommended to buy specialized sports socks.

The brand, it depends on the situation in your city. Big cities are generally more intelligent, such as:

ASI CS, Newb Alance, Brooks, Sau Cony, Mizuno.

adidas、nike。Or Li Ning in China.

Long-distance running must be worthy of your feet, otherwise foot and knee injuries are not worth it.

Clothes, casual sportswear, whatever you wear is comfortable. Or buy jogging jerseys from sports brands, which are more expensive.

Hopefully you will be able to exercise for a long time :-)

As long as it is sports, you should wear sportswear.

Pre-workout. Warm-up exercises.

Be sure to let the body heat up in exercise, otherwise it is easy to hurt the body.

Winter sports dressing, first of all, the innermost layer, because even in winter, sweat when exercising, so the innermost layer of clothing should have good sweat absorption and perspiration, and it is quick-drying.

The second layer of clothing should be worn with warmth, many people like to wear fleece, which is a suitable clothing.

The third layer, which is the outermost layer, the outermost layer of clothing should play a role in blocking protection, and you can wear some clothing that can prevent the wind.

Method steps.

1. Prepare sports equipment: If you want to do outdoor sports in winter, you must first prepare the corresponding sports equipment, depending on which exercise you are going to do in winter.

2. Keep warm The temperature is low in winter, so you must pay attention to keeping warm when doing outdoor sports, if the insulation measures are not done well, it is easy to get sick and have a fever, so there is no way to carry out outdoor sports. But don't wear too thick clothes, otherwise it will be inconvenient to exercise, just protect some key parts, such as joints. head, etc.

3. Hydration Outdoor exercise in winter will make your body lose a lot of water, which is easy to cause body collapse, so it is necessary to replenish the water of the body every once in a while, and it is best to prepare an outdoor thermos cup, so that you can replenish water in time. Maintain your body's energy.

4. Replenish energy If you exercise outdoors for a long time in winter, you must prepare some food with you to prevent your body from having low blood sugar due to excessive exercise and lack of physical strength, so you must eat something every once in a while. This is good for maintaining physical strength. Especially for mountaineering and the like, such as preparing some chocolate.

It is also easy to carry.

5. Pay attention to rest Outdoor sports in winter are particularly physically demanding, so you should carry tools for rest, such as tents. In this way, it is easy for you to recover your physical strength.

Sixth, prepare some first-aid kits Prepare a first-aid kit for outdoor sports in winter, which should put some medical supplies including toxic gauze, bandages, band-aids, safety scissors, debridement and disinfection supplies, etc., so as to prevent some accidents, you can first carry out simple treatment, and then wait for rescue.

Pay attention to the warm-up exercise before the activity.

What should I pay attention to when exercising? Star Awareness Project

No dumbbells can be replaced with weights, mineral water, bottled sand or water.

As a beginner, it is essential to have a scientific fitness guide. It's my responsibility to help you get in. The first thing to point out is:

From the beginning of fitness, you had better cultivate and correct your living habits, drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, don't smoke and drink, don't Because since you have chosen fitness, that is, you have chosen an active and healthy lifestyle, so don't have those bad habits, and keep them all in your memories!

Okay, let's gossip and get down to business! A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, the training plan I give is:

Start with a 5-10 minute aerobic warm-up, end with 5-10 minutes of stretching and cooling, and 40-50 minutes of strength training in between. Strength training mainly includes: 1) Back:

pull-ups (anterior neck pulldowns); 2) Chest: Plate bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder:

barbell press (dumbbell press); 5) Arms: barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses).

Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness!

House push-ups, sit-ups, etc. If you have the conditions, you can also buy some gym equipment and keep it at home.