Introduction: as long as you insist, no matter what party hair exercise is not difficult for us, as long as persistent, good body is not a problem. Winter weather is colder, many people will become not called lazy. So, what are the suitable sports in winter? Let's take a look at it next.
What are the suitable sports in winterWalking, clapping, rubbing hands.
Walking, this is a very good exercise, walking after meals. But winter after-dinner walks we are generally at noon after-dinner walks are better, especially for the elderly, because at noon is the warmest time of the day, if the morning and evening, it is colder. In the morning, you can choose to walk after 10:00 a.m., and in the afternoon, before 5:00 p.m. is better. The general principle is to choose a time of day when the temperature is more favorable.
Jogging.
This is some very suitable for winter sports methods, we do not pursue sweaty, only need to make the body slightly warm in the cold winter, a little sweat can achieve the effect of exercise, at the same time, can also be very good to resist the cold. If you jogging reduce clothes, you must remember to add clothes in time after running, so as not to wind cold cold.
Run and walk combination.
The previous said walking, running. In fact, for many of us lack of exercise friends, you want them to run a long distance, it seems that the physical support is not, then, we can take the combination of running and walking, running, walking, is also a very good way to exercise, at the same time, you can also walk with good friends and chat, with a happy mood on the exercise body is very good.
Bicycling.
In addition, cycling is also a very good way to exercise, more suitable for young people, but it is important to note that cycling must do a good job in the head, ears and hands of the warmth of the measures must be given to the ear to protect, while wearing a more wind-resistant and warm gloves, it is best to add a knee pads, around the park or along the lake bike path slowly riding, elegant and fun, but also very good. It is also very good. Of course, you have to choose the time well, not too cold.
Climb the stairs.
We now know that the housing is basically an elevator room, I believe that many of our friends, basically did not take the stairs. In the winter outside the cold and windy, we can climb the stairs indoors to exercise, is also a very good method, according to their own physical strength to choose the appropriate speed and intensity, very good.
Bounce in place.
This is more suitable for young people and children, like to bounce around friends, in situ bouncing can be very good. The blood circulation of the feet and legs can be increased, so that the feet are not easy to frostbite, but also to achieve the effect of exercise.
Kick the shuttlecock, play badminton.
Shuttlecock and badminton can be said to be my very favorite two sports, especially in winter. Choose a warm afternoon, go to a park, find an open place, a few friends into a circle, kick the shuttlecock, the winter cold completely disappeared without a trace, at the same time, can also be very good exercise. In addition, playing badminton together is also very good, of course, to choose the weather without wind, there is wind do not play ball.
Related:How to exercise in winter?
Running: Running can be said to be the simplest and easiest way to exercise, but the winter weather is cold, before running must do some in situ warm-up, there is a running place to be suitable, to avoid freezing and cold places. Generally running in the morning or evening, the time should not be too long, usually about half an hour. The clothes you wear when running should also be moderate, not too thin.
Balls: the main recommendation here is badminton, the first is not how the venue requirements, the second is simple. Badminton believe that many people will play, but also like to play, as long as there are two people, you can find a slightly open place to play, and in the process of playing back and forth running, but also played a role in increasing blood circulation.
Playing tai chi and other square exercise: regardless of the early summer, fall and winter, the major square will gather a lot of people, there are square dancing, there are playing tai chi, there are practicing softball, and so on, these are suitable for older people's exercise.
Bicycling: This is my favorite way to exercise, cycling is an aerobic exercise, this is the best choice when the weather is good.
The above exercise should be noted: the weather is good, the air should also be good, clothes to wear more to prevent colds. If you encounter bad weather how to do? We can choose some room class program
In their own room: sit-ups, push-ups are also a good choice.
Spinning hula hoops: this can exercise their abdominal area, which helps to reduce the belly.
Winter exercise should not be too early
Winter exercise is best not too early, health experts recommend that the winter morning exercise is suitable for after sunrise. The best fitness time of the day is between 14:00 and 19:00, at this time, the human body's own temperature is higher, the physical strength is more abundant, easy to enter the exercise state, not easy to damage, on the health benefits.
In the winter, many people tend to lack of passion and adhere to not down, this is mostly due to the lack of sunshine caused by emotional disorders of the reason. Therefore, bodybuilders try to participate in outdoor sports as much as possible, especially when it is sunny.
It is important to warm up before exercise
Adequate warm-up is the first prerequisite for exercise, especially in winter, because the cold weather, resulting in vasoconstriction, the human body's muscles are tight, so you can jogging, light mechanical movement, so that the human body to maintain a state of fever, in the other sports.
At the same time, the warm-up time should be prolonged, and it is best to control the 15 to 25 minutes. In addition, the exercise gap should be appropriately shortened, and try to avoid being in the cold air for a long time. If the gap is too long, the body temperature drops, easy to make the muscles from the excited state of exhaustion down, viscosity increases, and then the next set of exercises are easy to injury.
Winter fitness choose aerobic exercise
Winter fitness, to choose a smaller amplitude of movement and exercise exercise, because the winter cold, the amplitude of movement of the movement, can make you less injury, exercise, you can choose to like running and other sports, can consume more energy.
Middle-aged people can choose to walk, jog, climb stairs and other low-intensity aerobic exercise. Middle-aged people's physical condition is generally in a downward trend, do not give up fitness because of busy work, otherwise winter is a ? The first thing you need to do is to get a good job of it, and you'll be able to do it. The season.
What time period is best for winter sports and fitness
13:30 exercise is the most suitable
Fitness, in fact, can be carried out at any time and anywhere. If you have to pick a time, it's 13:30. This is because the air quality is better at this time, and it's easier to get into the swing of things in the winter when it's warmer and more physical outside. Not only that, but the number breaks down to basically represent the core of the exercise program, which is very athletic.
1 hour after meals
For office workers, waking up early to exercise seems a little less practical. Morning time is tight, if the workout load is large, you will feel fatigue and affect the work. Some people choose to exercise in the evening, which helps to fall asleep, and the quality of sleep becomes better, although there are also people who are very excited after the exercise, and it is difficult to fall asleep, then it is not suitable for evening exercise. Theoretically, the best time to exercise is from 3 to 5 pm every day, but for most people, it is difficult to ensure that it is recommended to exercise about one hour after meals, depending on their own situation to choose.
Fitness 3 times a week
Fitness can not? Three days of fishing, two days of sunshine net? At the beginning of the exercise intensity to be smaller, and then slowly increase the intensity and volume of exercise. To adhere to a certain frequency, more than 3 times a week, and to stick to it for a long time; pay attention to the overall exercise, so that their cardiorespiratory function, strength, flexibility, sensitivity and other qualities have been improved, and all parts of the body have been exercised, so that both aerobic endurance exercise, but also resistance strength exercises. Flexibility exercise can be done anywhere, anytime, and can also be combined into the preparation and finishing activities of the daily workout.
30 minutes at a time
How long is the right amount of time for each exercise? It is better to exercise for 30 to 60 minutes at a time, preferably in one go, or 10 minutes or more per session and 30 minutes or more per day if time does not permit. Cardiovascular exercise can be walking, jogging, swimming, cycling, square dancing, aerobics exercise. The intensity of exercise should be able to sweat and slightly out of breath. Cardiorespiratory exercise 3~5 times a week. Strength exercises to anti-resistance equipment or unarmed exercises, static stretching exercises and yoga to improve the effect of flexibility is also good.
Best physical examination before exercise
Keeping up with the network of experts to remind: before the start of the formal sports fitness best body medical examination and fitness test, not only can rule out the risk of exercise, but also according to the physical condition of the exerciser, the development of appropriate sports fitness program, improve the effect of fitness.