What are the precautions for winter fitness?

　　Warm up activities should be sufficient

　　In cold weather, various organ systems of the human body contract protectively, the elasticity and stretchability of muscles, tendons and ligaments are reduced, the viscosity of muscles is enhanced, and the range of joint movement is reduced. In addition, the air humidity is low, so people feel thirsty and irritable, and the body feels stiff and difficult to stretch. If you don’t do warm-up activities, exercise , often causing muscle strains and joint sprains. Therefore, when doing fitness exercises in winter, especially outdoors, you must first do sufficient warm-up activities. Through jogging, freehand exercises and a small amount of exercises with light equipment, you can make your body warm and sweat slightly before engaging in fitness exercises.

　　Clothes should be of appropriate thickness

　　When doing fitness exercises in winter, you should first wear more clothes. The clothes should be light and soft, not too tight. After warming up, you should take off some thick clothes. After exercise, if you sweat a lot, you should wipe it dry in time, change into sweaty sportswear, shoes and socks, and wear a hat to prevent heat loss. In addition, when doing fitness exercises outdoors, you should pay more attention to keeping warm. After exercising, your body will become hot and you always want to cool down. However, you must not stand in a windy place. Instead, you should return indoors as soon as possible, wipe off your sweat, and put on clean clothes. As the saying goes: "Cold comes from the feet." Because people's feet are far away from the heart, the blood supply is less, and the subcutaneous fat on the feet is thin and has poor warmth retention. Therefore, it is especially easy to feel cold feet when doing fitness activities outdoors in winter. If the head, back, and feet are cold, the cold air will invade the body through the fur, mouth and nose, which will not only affect the effect of fitness exercises, but also cause cold Get ill. Usually some fitness enthusiasts like to wear fitness shoes in winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of the feet are prone to cold when not exercising, leading to frostbite, arthritis, etc. disease。

　　The environment should be comfortable

　　People are used to closing the gym windows tightly in winter. As everyone knows, people exhale more than 20 liters of carbon dioxide per hour in a quiet state. If more than ten people exercise at the same time, the amount will be more than 200 liters per hour. Coupled with the decomposition products of sweat and the bad gases excreted by the digestive tract, indoor air is seriously polluted. People in such an environment will experience dizziness, fatigue, nausea, loss of appetite, etc., and the exercise effect will naturally be poor. Therefore, when exercising indoors, be sure to keep the indoor air circulated and fresh. In addition, it is not advisable to perform fitness exercises in courtyards filled with soot and turbid air in winter. At the same time, please note that if the weather conditions are too bad, such as strong sandstorms, heavy snow or extremely cold weather, you should not exercise outdoors for the time being. If you want to exercise outdoors, you should choose a sunny and wind-proof place.

　　Exercise methods should be appropriate

　　Due to the cold winter, the body's fat content increases compared with other seasons, and the weight and body circumference increase accordingly. Although this is good for thin people to gain weight and gain weight, it is not ideal for the development of muscle contours, lines and strength. Therefore, winter fitness should increase the intensity and intensity of exercise, increase the number of sets and times of movements, increase the content of aerobic exercise, and extend the exercise time accordingly to improve functions, develop special qualities, consume body fat, and prevent excessive accumulation of fat. In addition, pay attention to keeping the exercise intervals appropriately short, especially when outdoors, avoid standing in the cold air for a long time. If the gap time is too long, the body temperature will drop, which will easily cause the muscles to tire out from the excited state and increase the viscosity. This will not only affect the exercise effect, but also easily cause injuries when performing the next set of exercises.