What to pay attention to when exercising in winter? What to pay attention to when exercising in wint

One; The amount of preparation activities is greater than in the summer. It's too cold, and it's too easy to get injured if you don't move.

Two; Focus on strength and endurance. In cold weather, the speed increases very slowly. Winter training is generally used as a period of physical reserve. Doing a good job in winter training is of great significance to the improvement of sports performance in the coming year.

Here is my winter training plan for this year's winter training for your reference; I was 19 years old, a sports student who practiced track and field.

Morning: 1 active joint;

2. At your fastest speed, land on the ball of your forefoot and run three kilometers.

3. Pull the ligaments. 4. 3 sets of wheel running, stride jumping, and back pedaling.

5: 50 meters * 6--8

Afternoon: 1 jump rope 3 sets, high leg raises 2 sets.

2 Strength Exercises:

A: Use barbells: 3--5 cycles: do each cycle: rowing, incline press, forward bending, lunge squat, squat + force press, prone back [this back sandbag do].

Freehand: 3 sets from both ends.

b: 3 sets of fast punch push-ups, 4 sets of pull-ups, squats on one leg in a sand suit* more than 8 sets per leg. Squat jumps 3 sets. Two sets of one-legged toe jumps* each.

AB twice a week.

Days without strength exercises: warm-ups, target shooting, alternating long and short distance sprints.

1) Prepare for the activity before exercising. Preparing for activities can raise body temperature, reduce muscle viscosity, relax muscles, and bring muscles to the state they need to exercise. It is important to participate directly in high-volume activities without preparation.

2) Arrange the amount of training reasonably. The amount of exercise should be reasonably arranged according to your own situation, do not blindly copy the training plans of others, and if conditions permit, you can ask professional guidance to help formulate training plans.

3) Correct grasp of technical movements. Practice only after you have mastered the essentials of the technique. When doing high-load exercises with a large amount of exercise, it's best to have a companion by your side.

After the occurrence of muscle strain, local pain, tenderness, swelling, muscle tension, spasm, dysfunction, etc. may occur. The pain worsens when the injured muscle actively contracts or passively lengthens it. In addition to the above symptoms, some severe injuries may also cause subcutaneous bleeding, dimples and abnormal bulges at one end to the touch, which may be a muscle rupture.

Once muscle strain, mild strain of muscle fibers and muscle spasm occur, acupuncture can be used. For those with partial rupture of muscle fibers, cold compresses and pressure bandages can be applied in the early stage, and massage should be started after 48 hours**, and the technique should be gentle. For those who suspect a complete muscle rupture, the affected limb should be immobilized with local compression bandaging, immediately sent to the hospital for diagnosis, and surgery if necessary**.

There's enough upstairs... Pay attention to a few points, keep warm, and be sure to warm up, and replenish energy in advance, such as running on an empty stomach in the morning.

1. When exercising in winter, we can't wear too many clothes, many friends think that this is the way to keep warm, but after exercise, we are easy to sweat, cold and hot are more likely to catch colds, and wear too thick our body can not stretch freely, easy to strain muscles and bones.

2. When exercising, we must do a good job of preparatory exercise, because in winter, our muscles are easy to contract by cold, preparatory activities can help us improve the temperature of the body, relax the tight muscles, and avoid muscle strain.

3. When exercising in winter, we must choose a flat road exercise, because the weather is cold in winter, and the hardness of the ground is much harder than usual, which will have a greater impact on our muscles and joints, and it is easier to hurt joints if we do not pay attention.

4. Appropriate exercise time, many people like to exercise in the morning, because the cold air sometimes creates the illusion of fresh air. In fact, the air quality in the morning is the worse time of the day, and relatively speaking, it may be better to exercise in the evening before sunset, or warmer afternoons. For friends with high blood pressure, it is not recommended to be strenuous after waking up in the morning, because high blood pressure has a "morning peak effect", blood pressure is often the highest in the morning, and the risk is also the greatest when exercising.

5. Choose the right sports venue. When the air quality is good, you can exercise outdoors, and try to choose a place with sunlight and no strong winds. When the air is heavily polluted and hazy, or when the temperature is particularly low and the wind is strong, it is not recommended to exercise outdoors.

If you exercise indoors, keep the indoor air fresh and open the windows for ventilation.

If you exercise outdoors in winter, you must pay attention to keeping warm and cold. Like outdoor running and walking, you should do some warm-up exercises before the start of exercise, raise your body temperature to make your muscles stretch easily and your joints more flexible.

In addition, according to the sports program you regularly exercise, prepare a warm and lightweight down jacket. For example, Li Ning's down jackets this year include basketball down jackets, football down jackets, tennis down jackets, and down jackets for different sports, with different characteristics. The Li-Ning basketball down jacket pays more attention to warmth, and because you run more in football, the sleeves and caps of the Li-Ning football down jacket can be removed, and the burden of running is smaller.

Tennis requires a more fitting and flexible down jacket.

After sweating a lot in winter, you can take off your down jacket, but you should put it on immediately after exercising, otherwise you will feel cold when the sweat dries, which is easy to catch a cold.

Morning exercise is not too early:

On the morning of March 9, the airflow was stagnant and there was less fresh air. Morning exercise should not be too early in the cold winter, especially for middle-aged and elderly people, should wait for the sun to rise, and then exercise to prevent cold from causing diseases.

Strong winds do not fit :

It is better not to exercise in strong winds in winter. The cold wind can cause cold, and the basal metabolic rate of people will increase by 10%-20% in the cold wind. Increase the amount of exercise, its heat production is also mainly used to keep out the cold, it is difficult to achieve the effect of fitness.

In addition, fitness exercise in a cold environment is easy to cause injury due to stiff muscles and uncoordinated movements, which is also contrary to the principles of fitness and entertainment.

Exercise to avoid smog:

In winter, when the weather is heavy and hazy, it is best to stay at home or do some indoor exercise. Because when fog and haze are severe, it will damage the mucous membrane of the respiratory tract and reduce its barrier and defense effect. Pathogenic microorganisms such as bacteria and viruses can take advantage of the situation and cause lung diseases.

Warm up before exercising:

It is necessary to warm up before exercising in winter. Because the increase in metabolism during physical exercise is gradual. It takes at least five minutes for tissues and cells to go from a relatively calm inert state to an active "awake" state.

Kinesiologists believe that ambient temperatures in Celsius can affect the mobility of the fingers and toes. Therefore, it is important to warm up before a workout.

Although exercising is good for your health, you must also pay attention to health care matters, otherwise it will cause harm to your body. In winter, the temperature is low in the early morning, so you should not wear single clothes to exercise outdoors, and you should increase or decrease your clothes according to the outdoor temperature. Do not linger in the cold wind in sweaty clothes after a workout to prevent your body from catching a cold.

Prepare well for activities before exercising, otherwise it will cause ligament strain, muscle strain, etc. In autumn, the weather is dry, so drink more boiled water and eat more fruits such as pears and oranges after exercise to prevent sore throat.