Winter fitness These six types of people must be careful to prevent sports injuries
1. long-term driving
Long-term driving people knee and ankle joints are more stiff. It is recommended that people who drive take a break of 5 to 10 minutes every hour to walk, jog or do gymnastics in between their work.
2. Long-term non-exercise people
Some people do not exercise for a long time, will feel to come to the gym if you do not increase the amount of exercise, there is no point. In fact, this is the wrong idea, this is likely to cause damage to the body, therefore, to be measured.
3. Long-term office sitters
Long-term office sitters, the muscles are in a state of rigidity, cervical spine, lumbar spine and knee joints are prone to muscle strain, and in some cases, there are also meridian adhesion problems. In addition to this, the joint strength of these people is generally poor. Therefore, it is not recommended to do large weight strength exercises at the beginning. Office family is best to sit for an hour to stand up and walk around, look at the buildings in the distance, do fitness exercises, morning exercises and so on.
4. Postpartum mother
Often, postpartum six months is the best time to start slimming, but pay attention to the content and intensity of the exercise, some of the overloaded stretching exercise is not suitable. Aerobics, swimming, walking, and simple bicycle exercises that don't involve a lot of movement are all fine.
5. Some joints of the body appeared inflammation of the people
such as arthritis, even if it has been healed, in the winter to do sports is also to pay special attention to some of the large weight of the strength of the exercise is not suitable. Cycling is a good way not only to keep the joints from being weight-bearing, but also to increase the amount of movement in the joints and encourage inflammation to get better.
6. People with joint injuries
If you've had a joint injury, it's important to tell your trainer ahead of time to be informed of what stretches you can't do.
Winter fitness method: 1. Preparatory activities to be sufficient
Whether indoor sports or outdoor sports, we must do a good job of preparatory activities. Because, in winter, the venue, equipment and other densities increase, the impact on the human body is also increased. Moreover, in winter, the human body's muscles, joints and tissue activity is reduced, with a certain degree of inertia, so exercise is more to do a good job of full preparatory activities, step by step. Generally speaking, when you feel the body began to sweat, it should be said that the warm-up has done enough.
2. Increase or decrease the clothes to be gradual
Many people think that outdoor exercise can only wear sportswear, the reason is that the movement will not be cold. But the human body in the exercise to produce more heat when only the middle, a before and after the very susceptible to the influence of the outside temperature. Therefore, when you rest and at the end of the workout, you should add clothing in a timely manner. The correct approach should be in the process of exercise, with the feeling of practicing while taking off.
3. Hydrate before and after your workout
Winter outdoor workouts require just as much water as summer workouts, and the water you drink can be regular water or sports drinks. On the other hand, in cold weather, many people want to drink a cup of hot coffee or hot chocolate before going out to workout, which is unscientific because caffeine can cause the body to lose water, and is the most avoidable drink before exercise.
4. Pay attention to skin care
Winter temperatures are low, dry and windy, and the skin surface loses more water. You can bring some moisturizing skin care products with more oil to prevent rough and dry skin.
5. Endurance program is the most suitable
Winter exercise, endurance program is also aerobic exercise is mostly preferred, can exercise cardiorespiratory function, improve their physical fitness. Projects include long-distance running, walking, boxing, gymnastics, skating and so on.