How to exercise in winter, how to exercise smoothly in winter?

Winter is the time to nourish your body, and it is best to exercise in moderation.

If you're an athlete, I think it's the best time for you to improve your performance. Boost your workout

I think it's better to do some aerobic exercise outside to build endurance.

If you want to build muscle strength, you can use equipment such as dumbbells.

I should talk about your situation, whether you are a man or a woman, and how old you are, so that you can say what kind of exercise is suitable for.

Winter is coming, heavy snow falls in the northern land, the temperature drops, and winter is not a good season for the elderly. How do you survive the winter? Yan Chunmao, an expert from the First People's Hospital of Xining City, has the following suggestions:

The body temperature should not be too low Older people have a slower metabolism, so their body temperature will be lower than that of younger people. Staying in a freezing environment for too long can cause the body to quickly lose heat, resulting in hypothermia.

When the temperature outside the house drops below minus 10 degrees Celsius, it is best not to go out, especially when it is windy; If you have to go out, don't stay too long; Wear a scarf or mask to protect your mouth and nose to prevent cold air from invading your lungs;

Since damp clothing can make the body shiver quickly, try to stay dry. If you're already starting to fight, hurry back into the house, because it's a sign that your body heat is losing.

In winter, the elderly should not exercise for too long, especially the elderly with coronary heart disease and pulmonary heart disease, it is best to choose to exercise indoors, and the exercise time is between half an hour and 40 minutes.

Anti-Frostbite The nose, ears, cheeks, chin, fingers, and toes are all areas that are prone to frostbite, and it is important to keep these areas warm at all times. Among them, people with heart disease and other circulatory diseases should pay special attention.

When the elderly go out, they should wrap all parts of their body tightly; If you are red, dark, or start to hurt from the cold, you should go back to the house immediately; Signs of frostbite: white or light yellow from the cold, hard or numb to the touch, low body temperature, etc. If you experience the above symptoms, it is best to see a doctor.

Anti-Wrestling Wrestling is often fatal for the elderly, especially in winter. In order to reduce the risk of slipping, once it snows, the elderly should not walk on icy or snowy roads, it is best not to go out, and they must be accompanied when they go out;

Wear shoes with non-slip soles; For elderly people who use crutches, make sure that the rubber bottom of the crutches is intact and if it has been smoothed, to prevent slipping when walking outside. In order to maintain body temperature, the heart of the elderly will be overloaded, so it is important to pay more attention when working outdoors. In addition, shovels used to shovel snow may cause harm to the elderly, so if the elderly do not have good balance or have osteoporosis, it is best not to do similar work.

In cold weather, many people just want to stay at home and don't want to move. But maintaining a good healthy lifestyle is inseparable from exercise, and many indoor exercises can help you meet the requirements without leaving home.

Indoor workouts in winter should be warmed up and pay attention to the intensity. Before exercising, the body should be warmed up, and the body is easy to stiffen when the temperature is low. Before exercising, you should move your joints and activate the muscles that need to be used, and then exercise after your heart rate rises slowly.

Cold weather laughter is more suitable for endurance than intensity, so reduce high-intensity exercise as much as possible to improve aerobic breathing capacity.

If you feel hot when exercising indoors, consider unzipping your jacket slowly after your body heats up, or you can take it off and tie it around your waist. Stretching is also done indoors as much as possible to replenish water and nutrients in a timely manner.

01 lunge squat.

It has a good exercise effect on the lower limbs and buttocks, and can also enhance the cardiopulmonary function of Jingli, shape the leg curve, and can also use mineral water bottles for resistance training.

02 Lean over and row.

It is a common back exercise that mainly exercises the back muscles.

03 Push-ups.

It mainly exercises the muscles of the upper limbs, waist and abdomen, and is a very simple but effective strength training method, which is recommended for men to complete 27 40 each time, and 10 to 15 for women.

04 Crunch on your back.

It is the basic movement of practicing abdominal muscles, the difficulty of the movement is low, and it is easier to grasp the feeling of force of abdominal muscles.

05 Leg lift with side support.

It will make the legs stronger and will also effectively strengthen the core of the body.

06 Plank.

Mainly exercise the core contact muscle groups to improve the body's balance, and the duration of each time is not less than 30 seconds.

1 2 sets of these movements are recommended for beginners, and 2 4 sets for experienced people.

First, we should choose a small range of movements, and second, we should warm up before exercising, otherwise we will damage the muscles.

The most important thing in winter is to eat, don't exercise too much, and don't guarantee that you won't catch a cold.

The best is of course winter swimming, but this kind of exercise needs to be done consistently. And it's better to have done it before.

Also, wash your face with cold water every morning. Usually wake up in the morning for a jog and don't wear too many clothes.