What should I pay attention to in winter sports?

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The cold and gloom still can't stop the pace of sports lovers, and the streets are still active with "runners". So, what? I'll take you to find out.

1. Pay attention to winter sports, and don't get up too early.

Exercise in winter, especially in the morning, and don't get up too early. Too early is not only the temperature too low, but also easy to cause adverse effects on the body due to the oxygen content of the ground air and many pollutants. Generally, it is advisable to wait for the sun to come out before exercising.

2. Pay attention to prevent frostbite during winter exercise.

Winter exercise should pay attention to prevent frostbite. In addition, after the end of the exercise, it is not advisable to immediately bake the fire or soak it in hot water, which is easy to aggravate the occurrence of chilblains.

3. Pay attention to prevent moisture during winter exercise.

Exercise in winter to avoid dampness. Generally, it is easy to sweat when you exercise a little, and once the sweat volatilizes, it is easy to take away the heat from the body, which is easy to make people cold. Generally, after exercising, you must scrub your body with warm water in time to promote blood circulation.

4. Pay attention to cold protection and warmth during winter sports.

Winter sports and exercise should pay attention to cold protection and warmth. When exercising, you can't wear too little or too thin, but you can't wear too much and too thick to affect the workout and even affect the body's blood circulation. In general, pay attention to wearing gloves, hats and ear protectors to protect against cold and warmth.

5. Pay attention to winter sports to avoid sudden weather.

When exercising in winter, be careful to avoid sudden weather. When the temperature drops suddenly or when there is strong wind, heavy rain or fog, you should stop exercising, and when the temperature is low and the temperature is high, the body temperature is lost, which is not conducive to your health.

6. Pay attention to eating something before exercising in winter.

Eating something before a winter workout can increase your body's calories and also avoid discomfort such as low blood sugar when exercising on an empty stomach. Generally, you can drink a glass of boiled water and eat a small amount of liquid and semi-liquid food before exercising.

Ways to develop a healthy running program.

Stage 1 Adaptation period: 10-20 weeks, 3 times a week, 15 minutes of continuous running each time.

Consolidation phase: 6-8 weeks, 3 times a week, run for 15 minutes each time.

During this phase, attention should be paid to the following aspects: breathing should be rhythmic, the upper body, arms, shoulders and neck should be relaxed, and the soles of the feet should be elastic to the ground.

Stage 2 Adaptation period: 6-8 weeks, 3 times a week, 30 minutes of continuous running each time.

Consolidation phase: 4 weeks, at least 3 times a week for 30 minutes.

After this phase, it is possible to either stay at this level or progress to a higher stage, and those who have plenty of running time, but whose body allows for more intense exercise, can run 3 times a week for 45 minutes each time for up to 1 hour.

Note that you can start with a brisk walk, then change to walking alternately, half the time, and then increase the running time to twice the walking time, and after a few months, you can run several kilometers without feeling overtired.

The intensity of jogging should not be too high, and it is better to breathe during running without affecting the normal loud speech, and the body can sweat slightly. Guess the article you're interested in: