Five tips for men’s winter fitness

　　1. Do not exercise outdoors when the temperature is below minus 9℃.

　　American sports expert Jenny Hadfield said that too low temperatures will not only greatly reduce the quality of exercise, but also make it easy to get injured. When the temperature is below 15 degrees Fahrenheit (equivalent to minus 9.44 degrees Celsius), it is best to exercise indoors.

　　2. If you like sweating, wear less cotton underwear.

　　A new study from Drexel University in the United States published in the American "Red Book" magazine found that cotton underwear dries slowly after being wet with sweat, which actually increases the risk of fungal infection. American nursing expert Cynthia Bayer suggests that when exercising, it is best to choose bamboo fiber underwear with better moisture absorption and perspiration properties. In addition, underwear should not be too tight during exercise. It is best to choose shorts with looser edges.

　　3. Warm up for 6 minutes.

　　Dr. Andre Fradken, a professor at Bloomsburg University in Pennsylvania, USA, introduced the "6-minute warm-up method", which can increase exercise effectiveness by 24%. The specific steps are: sprint for 2 minutes to increase body temperature and muscle oxygen uptake, but do not overdo it; stretch the muscles of the whole body for 3 minutes to improve body flexibility; "drill" for 1 minute, such as practicing raising arms before lifting dumbbells, jogging in place for a while before running, etc., which will help enhance body coordination.

　　4. Take a hot bath before exercising.

　　The colder the outside temperature, the longer it will take to warm up. Hadfield said that if conditions permit, you may wish to take a hot shower before exercising to help warm up.

　　5. Wear less.

　　After exercising for a while, the body temperature will rise, so you should wear less clothes to facilitate heat dissipation and prevent cold。