The firstlink activities necessary to fully

The weather is cold, the contraction of the various organs of the body system protection, reduce stretch and stretch the muscles, tendons and ligaments, muscle viscosity enhancement, decreased range of motion, coupled with the small air humidity, so people feel thirsty irritability, feel the body stiff and difficult stretch. If you do not do the warm-up activities, exercise, and often cause muscle strain and sprain. Winter fitness training, especially in the outdoor, the first to do a full warm-up activities, jogging, standing exercises, and a small amount of light equipment exercises, the body heat sweating slightly, then plunge into the exercise.

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Winter fitness movement, began to wear more clothes, wearing clothing should be light and soft, not too tight, warm-up, put off some thick clothes. Exercise, sweat more should sweat promptly wiped away, in exchange for sweat sports apparel, footwear, while putting on his hat to prevent heat loss. Outdoor fitness exercise more to keep warm, exercise after body heat more, always wanted to cool off, but do not stand in the place of wind blowing, and should return indoors and wiped away the sweat, put on clean clothes. As the saying goes: "cold from the foot of the feet away from the heart of the people, the less blood supply, thin subcutaneous fat plus feet warm and poor. Winter outdoor fitness activities are particularly vulnerable to cold feet. If the head, back, feet in the cold, cold air invade the body from the fur and nose and mouth, will not only affect the fitness training effect, but also cold sick. Some fitness enthusiasts usually prefer to wear gym shoes for the winter, this is not good. Shoes and heat quickly, easily catch cold feet do not exercise, and even lead to frostbite, arthritis and other diseases.

The third environment to be comfortable

People are accustomed to the gym windows were tightly closed. As everyone knows, more than 20 liters per hour in a quiet state of carbon dioxide exhaled. If more than a dozen people to exercise at the same time, one hour is more than 200 liters. Plus decomposition products on the sweat the adverse gastrointestinal excluded gas, etc., resulting in severely polluted indoor air.link effect of poor people in this environment, dizziness, fatigue, nausea, loss of appetite and other phenomena. Therefore, in exercise indoors, be sure to keep indoor air circulation and fresh. In addition, the winter and it is not in the soot filled air pollution in the courtyard, fitness exercise. Keeping in mind the climatic conditions, bad weather, such as sand, heavy snow or cold weather, being not to exercise outdoors. If the thought of outdoor exercise, should pay attention to choose a sunny, sheltered place.

The fourth exercise due quarter and should

As the winter cold, the fat content of the body increased compared to the other seasons, body weight and body circumference corresponding increase in that although the weight gain of lean people gain weight benefits, but the muscle contour lines and the intensity of the development is less than ideal. Therefore, winter fitness to improve the strength and intensity of the exercise, increase the number and frequency of the action of the group, while increasing the content of aerobic exercise, corresponding extended exercise time, to improve the function and development of special quality, consumption of fat, to prevent too much fat accumulation. Also, pay attention to exercise the gap should be appropriate short, especially in the outdoors should avoid prolonged standing in the cold air. If the gap is too long, the temperature drops, easy to make the muscles tired down from the excited state, the viscosity increases, it will not only affect the training effect, and then easily injured when the group exercises.

Fifth breathing method to pay attention
Do not open his mouth to breathe, to avoid cold air directly stimulate the throat, upper respiratory tract infection and cough.

linkdrink what to pay attention to more than
Fitness exercise in winter due to low temperatures, the heat dissipation of the body, basal metabolic corresponding increase, coupled with the large amount of movement, so the calories consumed. Friends want to reduce fat may be more favorable to the growth of muscle latitude there is a certain degree of difficulty. To pay more attention to the scientific nature of the diet. Opposite few outdoor activities in the winter do not participate in physical exercise, especially in the north due to the problem of the eating habits easily cause fat accumulation. Thus, generally speaking, in the winter with the scientific and reasonable diet fat loss effect would be better, at the same time for the muscle mass is more appropriate.