1, aerobic exercise in winter.
In winter, we should choose aerobic exercise with small action range and high calorie consumption. This is because the winter climate is cold, and explosive anaerobic exercise is easy to cause physical discomfort. Young people can choose high-intensity aerobic exercise such as running, which can consume more calories. Exercise time is longer than that in spring and summer 10- 15 minutes.
Middle-aged people can choose low-intensity aerobic exercise such as brisk walking, jogging and climbing stairs. The physical condition of middle-aged people generally shows a downward trend. Don't give up fitness because you are busy with work, otherwise winter will be a season of "hiding diseases".
2, winter sports should not be too early.
It is best not to exercise too early in winter. Experts suggest that winter morning exercises should be carried out after sunrise. The best fitness time in a day is between 14 and 19. At this time, the human body's own temperature is high, its physical strength is abundant, it is easy to enter the state of exercise, and it is not easy to get hurt, which is of great benefit to health.
In winter, many people often can't persist because of lack of passion, which is mostly due to emotional disorder caused by lack of sunshine. Therefore, bodybuilders should take part in outdoor sports as much as possible, especially on sunny days.
It is very important to warm up before exercise.
Outdoor sports, we must first warm up. In winter, blood vessels contract, blood circulation is not smooth, and muscles and ligaments are tight. You can do a little exercise by jogging, unarmed exercise and light equipment to make your body warm and sweat a little, and then do more strenuous exercise.
At the same time, the preheating time should be prolonged, preferably controlled at 15-25 minutes. In addition, the exercise interval should be shortened appropriately to avoid being in cold air for a long time. If the gap is too long, the body temperature will drop, which will easily make the muscles tired from the excited state, increase the viscosity, and be easily injured when performing the next group of exercises.
4. Exercise at a safe intensity.
The so-called safe exercise intensity can neither be too strong nor too weak. How to determine the standard of measurement? The easiest way is to measure your heart rate to control your exercise intensity. When the heart rate reaches the following suitable heart rate standard without obvious discomfort, then the intensity of this exercise is appropriate and safe.
5. Have reasonable exercise time.
For young people and ordinary people, morning exercise is a good choice. The length of each person's exercise time should consider the age, exercise intensity, exercise purpose and other parameters. Generally speaking, it is meaningless to exercise less than 5 minutes a day, while the exercise over 1 hour is excessive for middle-aged and elderly people or non-sports enthusiasts, and an average of about 30 minutes a day is more appropriate.