What are the precautions for square dancing in winter

Summary: Even in the cold fall and winter, whether in the morning or at night, in the park, the neighborhood open space can often see the elderly dancing figure. Everywhere in the winter square dance can strengthen the body, but also to make friends. However, to pay attention to matters can be quite a lot of Oh, for example, winter square dancing to avoid too much sweat, should not exercise too early and so on. Below, specifically to understand the winter square dance health guide! The benefits of square dancing in winter

1, enhance the ability to resist the cold

Square dancing in winter, due to the non-stop contraction of the muscles, heartbeat accelerates, breathing deepens, metabolism is vigorous, the body produces increased heat. At the same time, physical exercise can also enhance the excitability of the cerebral cortex, so that the thermoregulatory center can sensitively and accurately regulate the body temperature to adapt to the cold environment and improve people's ability to resist the cold. So people who insist on winter exercise compared with the general public, the ability to resist cold can be enhanced 8 to 12 times.

2, enhance the body's resistance

Winter square dance exercise, constantly stimulated by the cold air, hematopoietic function undergoes obvious changes, the blood of red blood cells, white blood cells, hemoglobin, as well as resistance to disease antibodies increased appropriately, the resistance to disease is enhanced.

3, weight loss and shaping to maintain a good figure

Winter cold, body fat content has increased compared with other seasons, if not controlled in time will lead to fat. So adhere to the daily square dance, not only can lose weight, but also can stretch the line, perfect shape.

4, relieve stress

Relieve the accumulated tension and pressure, to avoid low mood, dancing is a kind of static in the movement, movement in the static fitness way, can relieve neuromuscular tension.

5, live qi and blood

There are many people, especially women, will be cold hands and feet in winter. Dancing is a very good method, dancing limbs will be different degrees of vibration, various joints and acupoints are stimulated, blood vessels are more fluid and elastic, for cold limbs, winter dancing can not be better.

Winter square dance attention

1, to avoid sweating too much

Square dance has a fitness effect is beyond doubt, but some dancers jumped on the dance sweat, a cold and hot, not only easy to cause a cold, but also make the blood volume decreases, the blood becomes viscous, there is a risk of cardiovascular disease.

2, should not exercise too early

Winter exercise taboo too early, it is recommended to wait for the sun out, the relative temperature is higher and then exercise.

3, ready for winter special dance clothes

Square dance is mostly in the outdoors, so clothing to choose good warmth and sweat-absorbent cotton clothing, do not wear leather shoes or shoes with soles that are too hard for casual shoes, hard-soled shoes with poor elasticity, the ground reaction is large, easy to damage the calf tendons and joints tissues, air-cushioned shoes are the best choice. After the movement will sweat, in the winter, it is best to bring a jacket, the end of the movement in time to keep warm to prevent cold.

4, according to their own conditions, dancing to moderation

Square dance process time enjoyable thing, but also therefore easy to cover up the physical discomfort, dancing square dance can not rely on feeling alone. It is recommended that we dance before, it is best to measure the blood pressure and pulse, especially for hypertensive patients, in the process of dancing, the pulse is best in 100 ~ 120 times / min, never more than 130 times / min. Once the blood pressure "upgraded" to II, III (systolic blood pressure higher than 160, diastolic blood pressure higher than 100), it is absolutely not dance.

5, sports injuries do not endure

Many people to the winter easy knee swelling, first at home, massage, are not better before coming to the doctor. Generally speaking, acute injuries occur after the inappropriate rubbing of topical drugs, instead of applying topical sprays, the local can not be hot packs, and should be iced until 24 or 48 hours after the injury can be hot packs. In addition, after the injury should not be forced to walk around, especially the knee joint, which will aggravate the local damage and bleeding, should be promptly consulted.

6, choose a good site and then jump

Winter haze is more serious, the best place to choose a sports field with a wide field of vision, fresh air, the site as far as possible to avoid the wind, to prevent damage to the respiratory tract at the wind. Can also choose in the underground garage, the site is spacious ventilation and not too cold.

7, the time should not be too long

The movement of time is recommended to one hour for good, two hours before bedtime do not carry out strenuous exercise. Especially older friends, because the bedtime is earlier, too much vigorous exercise before bedtime is easy to cause difficulty in falling asleep, or fatigue.