Five little details you need to pay attention to when running in cold weather

　　No matter how cold it is, we must persevere, even if it’s a “painful morning run”?

　　Answer:×

　　Counterargument: Does running have to be in the morning? some people for healthy , using amazing perseverance to get up early for a run no matter how "painful" it is, but in fact there is really no need to embarrass yourself so much. Research shows that early in the morning exercise It will increase cardiovascular and cerebrovascular pressure. If you exercise in the evening, not only will it not affect your sleep at night, but the weight loss effect will also be greatly enhanced.

　　Here I would like to remind middle-aged and elderly friends that myocardial infarction may be induced during exercise, so elderly Exercise with extreme caution. Especially now that the weather is still cold and the temperature difference between day and night is large, it is best for the elderly to wait until the sun comes out before going out to exercise. Exercise within your ability. Suffering from cardiovascular disease disease Elderly people should have medicine with them, and it is best to take walks and exercise accompanied by their children.

　　Wearing short sleeves and shorts to show sportsmanship?

　　Answer:×

　　Reason for rebuttal: We see athletes always wearing sports short-sleeves and shorts, full of movement. Many people also follow this approach in their daily exercise. They also go out for exercise in cold weather with "short kicks" to "freeze their bodies and temper their will." However, such a "sense of exercise" is not worth promoting.

　　Experts say that when exercising, you must first be careful not to do it when the temperature is too low. If you do outdoor sports, you must wear enough clothes, because the body dissipates heat quickly in winter, so long clothes and long trousers are a must. For some people with weak bodies, it is necessary to wear a hat. If the body temperature is too low, it can easily cause damage to muscles and joints.

　　Warm-up exercises are essential

　　Answer:√

　　Reasons for support: Some athletes mark strict time for their exercise. For example, Mr. Liu, a white-collar worker, is limited to running for half an hour every day because he is "too busy." In order to "not waste time", he starts running quickly after entering the fitness room. This approach is wrong. Failure to do warm-up exercises can easily cause acute injuries. The correct approach should be to warm up for 5 to 10 minutes first. This is a self-protection measure that can reduce the chance of injury. Insufficient warm-up can easily cause acute or chronic injuries, and because joints are harder in winter, joint wear is prone to occur.

　　In addition, one thing that is often overlooked is that before the formal exercise ends, you must do 5 to 10 minutes of relaxation exercises, which is conducive to the recovery of the body's muscles and joints.

　　Singing HIGH while running

　　Answer:×

　　Reason for rebuttal: If you run while listening to music, you will inevitably sing a song when you are in high spirits. Some people think that "karaoke" while running is easier to burn calories, but this is not true. This approach not only wastes energy and reduces the time and intensity of exercise, but also makes the air cold in early spring. If you exercise outdoors, you will inhale the cold air while singing, which can easily cause cold , catching cold and other conditions, the gain outweighs the loss.

　　Don’t pursue “higher, faster, stronger”, exercise within your ability

　　Answer:√

　　Reasons for support: Whether it is long-term or short-term exercise, the intensity, range and volume of exercise must follow the principle of gradual progress. The amount of exercise can be appropriately reduced in early spring. Some people usually don’t have time to exercise, and they know the importance of physical exercise. So when they have time to exercise, they become enthusiastic and do a lot of high-intensity exercise at once. This can easily lead to physical exhaustion after exercise.

　　In winter, it is best to limit the formal fitness time to 30 minutes, plus 5 to 10 minutes each for warm-up and post-fit relaxation. How to determine your own exercise volume? You can take a self-test while walking after relaxing. heart rate (Pulse beats per minute), if the heart rate is between (220-age) × 80% and 220-age) × 60%, it means that the amount of exercise at that time is suitable for you. If you sweat excessively, have cold hands and feet, or even feel dizzy and nauseated, it means you have exercised too much.