How to stick to winter swimming, how to swim in winter

Don't go to the street every day.

First check if your body is suitable for winter swimming.

Winter swimming isn't for everyone. If you have high blood pressure and high blood lipids, you are not suitable for winter swimming. Do a thorough physical examination before your winter swimming workout to see if you're fit for winter swimming.

Choose a suitable time slot for swimming.

The best time to swim in winter is not in the morning, but after 2 p.m. After lunch, about two hours after lunch, it is most effective to start winter swimming exercises.

Get all your essentials ready.

In winter, the temperature is relatively low, so prepare warm clothes that are easy to put on and take off, and bring a hair dryer to dry your hair at all times to prevent the cool air from entering your body and catching a cold.

Control your swimming time.

Swim in the winter to get fit, but don't spend too much time in the water. To control the swimming time, one hour is generally enough, not more than two hours, otherwise it will be bad for the body.

Don't drink or eat immediately after swimming.

Swimming in winter consumes more energy than in other seasons, and it is easier to feel hungry and thirsty after swimming. However, when swimming is just over, do not drink or eat immediately, it is easy to cause gastrointestinal discomfort.

On the day of winter swimming, it is necessary to replenish calories in time.

Many friends skip dinner after exercising in winter swimming, which is not advisable. Because swimming consumes too much physical energy, if you can't replenish nutrients and calories in time, the whole body will feel soreness and weakness, and you will not be able to insist on winter swimming exercise in the long run, so you must replenish nutrients and calories in time on the day.

As a swimmer, I've summarized 5 conclusions I have come to after sticking to fitness:

Fitness must be sustained, and once you stop exercising, the fat will definitely grow back. There is a self-punishment mechanism for stopping exercise, and I don't eat dinner.

Three points of practice and seven points of eating, eating is more important than practice, and eating is more important than not eating. The high-protein, low-sugar, and low-sugar oil mixture is my principle of eating, less oil, less salt, and less sugar.

The stipulation is dead, but man is alive. Fitness crowds can also participate in gatherings, and the total amount of food they eat each week can be controlled. Eat your own ** meal, and you don't have to force your friends to eat too.

Those who are close to Zhu are red and those who are close to ink are black, and teammates are very important. When you encounter a pig teammate, your willpower is weak, and you give up in minutes. It's tough, encourage each other along the way.

Set your goals small and don't dream of sticking to them for a year. You can consider holding on for a second, a minute, a day, or three days longer than your friends so that the pressure is a little less.

At its lowest, it was only 10 degrees.

I was far more decisive, brave and persistent than I thought, from short sleeves, cardigans to down jackets, to cardigans and short sleeves. Every day is a brave day. Looking back at the persistence of a month and a half, I found that I was still quite powerful.

Initially, be active enough before each entry into the water to warm up your body, but do not sweat. When entering the water, first dip some water on your body to get used to it, and then slowly enter the water. The time spent swimming in the water depends on the water temperature, and the water temperature of 14 degrees should generally not exceed 30 minutes, and it should be strictly controlled when it is below 10 degrees.

According to the experience of Zhang Baocang, a winter swimmer and Navy Colonel, he believes that when the water temperature is 10 degrees, swim for a maximum of 10 minutes, and then shorten the time by 1 minute for every 1 degree decreased, such as swimming for 9 minutes at 9 degrees Celsius, and so on, and no more than 1 minute when 1 degree is 1 degree. If you find it inconvenient to calculate by time, you can also use your hand to calculate the number of strokes, such as 10 strokes at 1 degree water temperature, 20 strokes at 2 degrees water temperature, and so on.

As long as it is warm and comfortable after the workout, or there is a slight shiver, it means that the amount of exercise is appropriate. If you shiver violently after going ashore, it proves that you are exhausted and have exercised excessively. The next time you exercise, you should reduce the amount of exercise appropriately.

At the end of each swim, you should quickly dry the water stains, dress warmly, and do some physical activities to help the body produce heat and make the body temperature recover as soon as possible. As long as you follow this method and keep exercising step by step, you will be able to overcome yourself and survive the winter smoothly.

You don't have to practice, you can play more with people who swim in winter. My father has been a winter swimmer for many years.