Winter How do we exercise?
Cold winter, like small series, like every day, just want to hide under the covers of a few, and only here is my home, right! But in fact, according to TCM argument, although winter people need is satisfied yuan essence, it must not be at home every day turtle breathing, even in the walk outside the sun is good. You can always in the street, in the park to see still in the exercise, dancing uncle aunt. Is your body not as them?
Winter for what activities
1, walking, clapping, hand-wringing
Walk, this is a good sport, a walk after dinner. But winter walk after dinner we usually walk after dinner at noon is better, especially for the elderly, because noon is the warmest time of day, if sooner or later, it is cold. If in the morning, you can choose after 10:00, select the afternoon, then better before 17:00. The general principle, choose the day when the temperature is more appropriate.
This is some method is very suitable for winter sports, we do not pursue sweating, only in the cold winter can make the body a slight fever, a little bit of new balance womens shoes sweat can achieve the effect of exercise, and at the same time, it can be very good against the cold . If you’re jogging minus clothes, promptly after the finish must remember to add clothes to avoid cold cold.
3, run away binding
I new balance women shoes said earlier, walking, running. In fact, for many of our friends lack of exercise, you want them to run a far distance, seemingly not on physical support, then we can take as the way to run away, run a race, walk, also very good sport, can also chat with friends while walking together, with a happy happy mood for exercise is very good.
Cycling can prevent brain aging, improve heart and lung function, exercise lower extremity muscle strength and enhance body endurance. Cycling endurance exercise to the internal organs and the swimming and running the same effect. This movement sneaker new balance not only lower limb hip, knee, ankle three pairs of muscle joints and 26 benefit, but also make the neck, back, arms, abdomen, waist, groin and buttocks muscles get exercise. When riding a bike, because the periodic aerobic exercise, so that those who consume more calories exercise, can receive significant weight loss.
5, climbing stairs
We now know that the housing is basically elevator room, I believe that many of our friends, and basically did not walk the stairs. In the winter, when cold and windy outside, we can exercise in the indoor stairs, is also a very good way, you can select the appropriate speed and strength, a very good according to their physical strength.
Winter health needs attention to what outdoor exercise depending on the weather
The following situations do not exercise outdoors:
First, the temperature is below minus 10 . Low temperatures will not only greatly reduce the moving mass, but also vulnerable to injuries;
Second, windy days. Under such circumstances likely to cause physical exercise catching a cold and dry skin;
Third, the haze days. Haze have a stimulating effect on the respiratory new balance sneakers for women mucosa, can induce rhinitis and asthma attacks.
2 warm-up time is longer
Winter warm-up activities before exercise must be done fully in place, or is likely because the temperature is low, reduce human muscle stretching, joint stiffness, caused by muscle strains and joint sprains and so on.
In general, pre-exercise warm-up activities in five minutes or so, but winter should spend twice as much time to warm up, preferably of 10 to 15 minutes. The best time to do first dynamic stretching warm-up, then do some strength of brisk walking or jogging, etc., until slightly sweating, the pores open up.
3 clothes can not be too tight or too thick, do not wear masks
Winter wearing workout clothes to be light, soft, not too tight, it can start to wear some warm up to body heat and began sweating, and then take off excess clothing.
Need to remind that the winter run do not wear masks, because most masks insufficient ventilation, running air circulation gathered in the mask, not only fresh and lack of oxygen, but will inhale too much carbon dioxide waste, people dizziness, shortness of breath. If the fear of cold, warm wind can sling.
4 best not to mouth breathing
Cold weather exercise should be primarily used when the nose breathing, do not open mouth. Because vascular rich nasal cavity Road bend, have warmed to the new balance women inhalation of cold air and moist role to avoid the cold new balance 420 women air directly stimulate the throat and cause respiratory infection, sore throat and cough.
Such as the large amount of exercise, only snorting when oxygen can not meet, it would have to help by means of mouth breathing. Under normal circumstances, mouth open, the upper teeth touch the lower lip, tongue slightly licking palate, let the cold air entering through the teeth, the tongue sucked into the barrier, it will not severely irritating to the respiratory tract.
5 exercise should not be too large
Winter exercise on the human body energy consumption, fatigue. Time and intensity of exercise to fatigue as the first principle of human self-inductance, too tired, people’s resistance to drop, not only can not exercise to the body, but let pathogens take advantage of, not worth the candle.
What exercise should new balance kids sneakers be the number, according to the judge feel, after exercise, the body relaxed, cheerful, energetic, sleep well, indicating that exercise was more appropriate to grasp; if exercise was very tired, and even still tired after a night’s rest sense, and dizziness, palpitation, nausea, loss of appetite, weakness, poor sleep and other symptoms, it shows excessive movement.
6 Exercise Ends continue its activities 10 minutes
Do not rush to the end of the workout to rest, you can place jumping kicks. Then pay attention to the body to relax naturally shake his arms, legs alternately natural swing around, and then lift the knee bent, both hands into a fist or knife-shaped, beat the thigh and calf muscles to new balance walking shoes for women fully relax. Relaxation time is generally 10 to 15 minutes, which can effectively relieve muscle soreness, and warm-up are equally important.
7 put on dry clothes back to the room after
Rapid body heat loss in winter and relax as soon as possible after the return to the room, wiped the sweat, put on dry clothes, and put on his coat to keep warm, to prevent the rapid decline in body temperature.
Drink plenty of water after 8 motion
Winter climate is dry, the body content easy to plot some of the heat, and in winter to reduce the humidity in the air, easy to cause dry throat, nose bleeding and other symptoms. Coupled with the loss of water during exercise, it will increase the body lacks water reaction, so be sure to drink plenty of water after exercise.