Adhering to outdoor exercise in winter can improve the excitability of the cerebral cortex, enhance the thermoregulatory function of the central nervous system, balance the body with the cold climate environment, adapt to cold stimulation, and effectively improve the body’s cold resistance. However, there are a few things to keep in mind when exercising outdoors in winter.
- Do enough warm-up work
Generally speaking, when you feel your body starting to sweat, you should say that you have completed your warm-up. Warming up can be done with some indoor exercise equipment, or you can warm up outdoors, such as jogging.
- Keeping warm measures can not be saved
Many people think that only wearing sports clothes is enough for outdoor exercise, the reason is that it will not be cold when exercising. However, when the human body generates more heat during exercise, it is only the middle part, and it is very easy to be affected by the external temperature. Therefore, gradually take off clothes during exercise, dry sweat in time after exercise and add clothes to keep warm. Appropriate sports clothing should be selected according to the individual’s physical adaptation to minimize physical exposure. Pay attention to keeping the limbs and ears warm. For example, wearing gloves and earmuffs can effectively avoid frostbite.
- The amount of exercise should be gradual
The amount of exercise should be gradually increased from small to large, especially running. It is not advisable to suddenly and vigorously run for a long time. You must trot for a period of time, move your limbs and joints, and increase the amount of exercise after your body adapts. Through exercising, you feel that your whole body is strong, relaxed and comfortable, your spirits are exuberant, your physical and mental functions are enhanced, your appetite and sleep are good, indicating that this period of exercise is appropriate; If you hate exercise, you should pay attention to reducing the amount of exercise, or switch to another exercise method.
- Replenish water in time after exercise
Replenish water in time before and after exercise. Exercising outdoors in winter requires just as much water as you do in summer, either with regular water or a sports drink. In cold weather, many people will want to drink a cup of hot coffee or chocolate before going out to exercise, which is unscientific because it will cause the body to lose water.
- Mainly aerobic exercise
In winter, the climate is cold, and explosive anaerobic exercise can easily cause physical discomfort and even cause sports injuries. Therefore, when exercising, you must choose aerobic exercise with a small range of movements and a large calorie consumption, and avoid those violently impacted sports.
