Winter aerobic exercise. How to exercise in winter to maintain health best?

　　Winter exercise is very reasonable. In winter, exercise consumes a lot of energy and produces less sweat. Exercisers can better adapt to the sweating process and increase exercise intensity. In winter, the temperature is low, the air is relatively clean, the respiratory tract is comfortable, and it can promote blood circulation throughout the body. It can naturally increase the amount of exercise and accelerate the consumption of calories. When you wake up in the morning, the outdoor temperature is low, so you should put on more clothes. After you are ready for activities and your body is warm, you can take off your heavy clothes and pants for exercise. exercise . After exercising, you should put on your clothes in time and pay attention to keeping warm. Especially after winter swimming, you should quickly dry your whole body with a soft, dry towel and wipe off the redness. skin , dress warmly to avoid the invasion of cold evil.

　　Choose aerobic exercise for winter fitness

　　For winter sports, you should choose aerobic exercises with smaller range of motion and higher caloric consumption. This is because the climate in winter is cold and explosive anaerobic exercise can easily cause physical discomfort. Young people can choose high-intensity aerobic exercise such as running, which can burn more calories. The exercise time should be 10 to 15 minutes longer than in spring and summer.

　　Middle-aged people can choose low-intensity aerobic exercise such as brisk walking, jogging, and climbing stairs. The physical condition of middle-aged people is generally on a downward trend. Don't give up fitness just because you are busy with work, otherwise winter will be a season of "hiding diseases."

　　Winter sports should not be started too early

　　It is best not to exercise too early in winter. Morning exercise in winter is best done after sunrise. The best time of the day for fitness is between 14:00 and 19:00. At this time, the body's own temperature is higher, the physical strength is more abundant, it is easy to enter the state of exercise, and it is not easy to be injured. healthy Very helpful.

　　In winter, many people often fail to persist due to lack of passion. This is mostly due to emotional disorders caused by lack of sunshine. Therefore, bodybuilders should try to participate in outdoor sports as much as possible, especially when the sun is shining.

　　Warming up before exercise is important

　　When exercising outdoors, you must first warm up fully. In the cold winter, blood vessels constrict, blood circulation is poor, and muscles and ligaments become tighter. You can use jogging, freehand exercises, and a small amount of exercises with light equipment to warm up the body and sweat slightly before engaging in more intense exercise.

　　At the same time, the warm-up time should be extended, preferably between 15 and 25 minutes. In addition, the exercise interval should be shortened appropriately to avoid being exposed to cold air for a long time. If the gap is too long, the body temperature will drop, which will easily cause the muscles to tire out from the excited state, increase the viscosity, and easily cause injuries when performing the next set of exercises.

　　You should choose sports that suit you in winter

　　early puberty : It is advisable to choose sports such as radio gymnastics, rope skipping, shuttlecock kicking, table tennis and other sports that mainly exercise the body's agility, coordination and flexibility.

　　middle puberty : It is advisable to choose short-distance running, variable speed running, badminton and other sports that focus on speed training.

　　late puberty : It is advisable to choose middle- and long-distance running, mountain climbing, swimming, football, volleyball, basketball and other sports that can increase speed, endurance and strength.

　　middle-aged man : It is advisable to choose aerobic sports such as jogging, cycling, aerobics, small ball games, etc.

　　elderly : It is advisable to choose slow walking, ballroom dancing, Tai Chi and other aerobic exercises.

　　fat people : Mainly moderate-intensity, longer-duration aerobic exercise, preferably supplemented by strength exercises and ball games. As far as individual sports are concerned, water sports (walking in water, running in water, jumping in water, playing ball in water, etc.) are very effective ways to lose weight.

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