Winter has arrived. Due to the change of climate, some problems need to be paid attention to during daily exercise to avoid the occurrence of health problems. The winter climate is cold, the body's metabolic function is not as strong as the hot weather, it is a high incidence of various diseases, strengthening physical exercise is an essential health care.
Winter outdoor sports should pay attention to some protective measures.
 1. Warm up and prepare before exercise.
Generally speaking, when you feel that you are sweating, you should say that warm-up has already been done. Warm-ups can be carried out using some indoor sports equipment, or you can warm up outdoors, such as jogging.
2, wear clothes to have a level.
Many people think that outdoor exercise can only be worn in sportswear, on the grounds that it is not cold when exercised. However, when the human body produces more heat during exercise, it is only the middle section, and it is very susceptible to external temperature in the first and second. Therefore, you should add clothing in time for rest and exercise.
3. Replenish moisture in time before and after exercise.
Winter outdoor exercise requires as much water as summer, and drinking water can be regular water or sports drinks. On the other hand, in cold weather, many people would like to drink a cup of hot coffee or chocolate and then go out to exercise. This is unscientific, because it contains caffeine, which will cause the body to lose water. It is the most taboo drink before exercise.
Winter outdoor activities can increase calorie production, regulate metabolic function, enhance cerebral cortex excitability and body temperature regulation. Therefore, winter refining is an important method to resist cold and protect the yang, but winter refining must pay attention to methods.
(1) Warm-up activities should be sufficient
 When doing fitness exercises in the winter, especially when going outdoors, you must first prepare for full warm-up. Through a few exercises of jogging, freehand exercise and light equipment, the body will be slightly sweaty after exercise, and then exercise with greater intensity. If you do not do warm-up activities, it will often cause muscle strain and joint sprains.
(2) Suitable for clothing thickness
 In the winter, you should pay special attention to the warmth of the head, back and feet. In the outdoor exercise, you should pay attention to keep warm. After the exercise, you should not stand in the windy place, but should return to the room as soon as possible, dry the sweat and put on clean clothes.
(3) The environment should be clean and comfortable
 When exercising indoors, be sure to keep the indoor air flowing and fresh. In addition, it is not advisable to exercise in the open air environment with soot and air in the winter. At the same time, it should be noted that weather conditions that are too bad in climatic conditions, such as heavy winds, heavy snow or cold weather, are not allowed to exercise outdoors. When exercising outdoors, you should pay attention to the choice of sunny and sheltered places.
(4) The exercise method is appropriate
Winter fitness should improve the intensity and intensity of exercise, increase the number and frequency of movements, increase the content of aerobic exercise, and extend the exercise time accordingly, to improve function, develop special quality, consume body fat, and prevent excessive accumulation of fat. In addition, pay attention to the exercise interval should be shorter, especially in the outdoor should avoid standing in cold air for a long time.
(5) According to personal physique
Outdoor exercise in winter should be changed and adjusted according to personal physique. For patients with cardiovascular disease, it is forbidden to do rapid exercise, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as old chronic bronchitis, emphysema, asthma, pulmonary heart disease, hypotension, etc., should avoid static muscle exertion. In the cold winter season, it is necessary to strictly adhere to the nose to avoid cold air and straight lungs. Middle-aged and elderly people with digestive diseases should strengthen their abdominal muscles and improve their function of the digestive tract. People with rheumatoid or rheumatoid arthritis can improve blood circulation and relieve pain in the joints and surrounding organs. When exercising, it is necessary to increase the warmth of the joints.
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