Is winter suitable for outdoor sports?

Is winter suitable for outdoor sports?

Is winter suitable for outdoor sports? The coldest season of the four seasons is coming! This is the season when we are shivering in the ball. Because we have been pursuing healthy exercise, we don't forget to exercise at any time even if the weather is very cold. Is winter suitable for outdoor sports?

Is winter suitable for outdoor sports? 1 The answer is yes.

Freezing is necessary, otherwise, because of frostbite, you will not only fail to achieve the effect of exercise, but will bring unnecessary trouble to your life. Take good care of your knees and hands when you are outdoors in winter. Everyone has this feeling. Running for a while or doing aerobic exercise will soon heat up, but without the protection of muscles, your knees are still cold, so going out in winter is essential.

Frostbite in winter can be divided into three categories. Not all frostbite can be soaked in hot water and kept warm by bed. If you learn knowledge in advance and learn to distinguish, you can avoid serious consequences.

Winter exercise can improve people's ability to keep out the cold. Outdoor physical exercise in winter is constantly stimulated by cold air, and the antibodies against diseases in the blood increase, and the body's resistance to diseases also increases. Outdoor sports in winter can accept direct sunlight. Ultraviolet rays in sunlight can not only kill viruses and germs on human skin and clothes, but also promote the absorption of calcium and phosphorus by human body and contribute to the growth and development of bones. Outdoor sports in winter can eliminate fatigue caused by long-term mental work, enhance memory, and thus improve work and study efficiency. Therefore, we advocate that everyone should go outdoors and take an active part in winter sports as long as physical conditions permit.

It's freezing in winter, so we should pay attention to some matters in outdoor sports.

First of all, beware of sports injuries. Be sure to make full preparations before each exercise.

Second, breathe correctly. In winter, the climate is cold and windy and dusty. Therefore, don't take a big breath during exercise, and try to reduce the bad stimulation of cold air on the respiratory tract.

Third, cold and antifreeze. When exercising in winter, clothes should be increased or decreased according to the change of outdoor cold, and exposed hands, face, nose and ears should be properly protected.

Fourth, wear a hat for outdoor sports in winter. The human head is the location of the nerve center of the brain. The head is Zhu Yang's meeting. Although the skin of the head is thin, there are many blood vessels and thick hair, so the heat in the body often evaporates from the head. The lower the temperature, the more heat will evaporate. If you just pay attention to wearing more clothes instead of hats, it will be like a thermos bottle without a plug, and the hot air will be continuously "output".

Fifth, we should pay attention to the time in winter exercise, and don't get up too early. On the one hand, the temperature rises slowly, and it is easy to get frostbite too early, and the pollution will be very serious.

Is winter suitable for outdoor sports? Outdoor sports suitable for winter.

Skating: In Xian Yi, skating is a fitness sport for all ages. It is both interesting and easy to learn. Everyone can start at his own pace, and even a toddler may become a talented athlete. Skiing: It is an energetic and exciting sport with certain technical difficulty and danger. If there is no foundation, you must ask professionals for guidance, and you can do it on the premise of ensuring safety. Ice climbing: developed from rock climbing, it is a compulsory course for mountaineering and snow-capped mountains, and it is also one of the basic skills of mountaineering. It is a sport with the help of equipment and instruments, which requires high quality and durability. Hiking: refers to an outdoor activity that mainly relies on hiking to complete the mileage from the starting point to the end point in a certain area, during which you may experience mountains, jungles, deserts, snowfields, streams, canyons and other landforms.

Matters needing attention in outdoor sports in winter

Pay attention to dress, on the one hand, pay attention to keep warm in winter outdoor sports dress to resist the cold in winter; On the other hand, it should be breathable, and sweat during exercise can be discharged in time. 2, diet. Because of dryness and cold, I often feel thirsty, but drinking too much water makes me feel inconvenient when I am outdoors. Carrying throat lozenges at any time can relieve my thirst. Eat more high-energy foods. Skin care. In winter, the temperature is low, dry and windy, and there is more water loss on the skin surface. You can bring some oily moisturizing skin care products to prevent rough and chapped skin. Ultraviolet rays are also strong in winter, so you can prepare sunscreen accordingly. Make adequate warm-up preparations before exercise. Generally speaking, when you feel that you are sweating, you should say that you have done enough warm-up. You can use some indoor sports equipment to warm up, or you can warm up outdoors, such as jogging.

Misunderstanding of winter sports

1, singing high while running. Listening to songs and running, it is inevitable to sing a song when you are in high spirits. Some people think that "karaoke" is easier to burn calories when running, but it is not.

This practice not only wastes energy, reduces the time and intensity of exercise, but also cools the air in winter. If you are exercising outdoors, you will inhale cold air when singing, which will easily lead to colds and colds, and it will not be worth the candle.

2, no matter how cold, we must persist, even if it is a "painful morning run." Does running have to be in the morning? Some people have to get up early to run even if they are "miserable" for health, but there is really no need to be so hard on themselves.

Studies have shown that exercise in the morning will increase the pressure of cardiovascular and cerebrovascular diseases, but if you exercise at night, it will not affect your sleep at night, and the slimming effect will be greatly enhanced. Especially at present, the weather is getting colder and colder, and the temperature difference between day and night is large. Friends who love sports had better wait until the sun comes out before going out to exercise. Exercise needs to be done according to one's ability.

When is the best time to exercise?

First of all, in the morning, the human body wakes up from the sleep state with the lowest metabolic rate. If you can exercise properly, it will help to increase metabolic rate and improve blood circulation. Of course, exercising in the morning means getting up early, and the premise of getting up early is going to bed early. Early to bed and early to rise, regular life is good for health.

In addition, some studies show that when subjects eat more calories and fat, the same amount of exercise in the morning has a better effect on inhibiting the increase of blood lipids than exercise at other times.

However, no matter how good it is to get up early to exercise, it can't prove that exercise at other times is harmful. Because even if you exercise in the afternoon or evening, it is better to control blood lipids than not to exercise. Increasing physical activity, even at night, is bound to help reduce obesity and control blood sugar and blood lipids compared with sitting still all day.

Simply put, this is the choice: if you can achieve 100% good exercise in the morning, but you can't, its effect is equal to zero. If you can only get 70% good exercise at night, but you do it, it will really benefit you a lot. If you can't do morning exercises, will you still have the idea of giving up evening exercises?

Is winter suitable for outdoor sports? 3 1. There must be no less preparation before exercise.

The first one is very important, that is, there must be no less preparation before exercise, that is, there must be no less warm-up activities.

The role of doing warm-up activities is to reduce muscle strain or joint contusion during exercise and reduce the probability of sports injury.

Because the temperature in winter is low, the body temperature is low, the limbs are tight and the joints are stiff. If the body is not fully warmed up and the bones and muscles are not active, it is very easy to get hurt.

So warm-up must be enough. Generally, the warm-up activity before exercise is about 5 minutes, but in winter, it takes 1- 1.5 times longer to do the warm-up activity, preferably 10~ 15 minutes.

Warm-up is also a safe choice. It is best to move the joints of the limbs first, twist and turn, and pay attention to the range of activities, then do dynamic stretching, and finally do brisk walking or jogging with a certain intensity until you sweat slightly and your pores open, so as to avoid muscle strain and joint sprain caused by direct exercise in winter.

2, the amount of exercise should be from small to large

Second, the amount of exercise in winter should gradually increase from small to large.

You can't do strenuous exercise at the beginning, such as lifting weights, dumbbells, running fast, etc. You should follow the principle of "step by step" Give a simple example. After warming up, jog first, then lift your legs in place, and then run fast. Let you have the best sports experience step by step.

In winter, we should arrange the time and intensity reasonably according to our physical condition, and pay more attention to the methods. It is suggested to choose light and gentle sports, such as walking, jogging, yoga, skipping rope and climbing stairs, which are more suitable for winter. Step by step, not too hard.

At the end of exercise, the body needs to change from a state of exercise to a relatively static state. Don't rush to rest after exercise, you need to do moderate relaxation exercise. Relaxation exercise can make a lot of blood return to the heart to ensure the blood supply to the brain, and also help to accelerate the elimination of metabolites and promote physical recovery.

Simple relaxation exercises, such as jumping in place, jumping and kicking, relaxing and shaking your arms, patting your thighs and calves to fully relax your muscles, are all good relaxation exercises.

3. Patients are not suitable for excessive exercise.

The climate in winter is changeable, which is the high incidence season for colds and fever. Therefore, when people have a cold and fatigue, it is not recommended to take part in sports, especially outdoor sports. If they have a fever, they will increase their physical exertion and have low immunity. If exercise consumes their physical strength, it will reduce their immunity, but it will lead to serious diseases such as pneumonia, myocarditis and bacteremia.

Patients with hypertension and cardiovascular and cerebrovascular diseases should pay special attention in winter. After all, winter is a high incidence period, but the same exercise is essential. You can choose Tai Ji Chuan, jogging, walking and other light sports. Proper exercise helps to promote blood circulation and reduce the incidence rate.

But remember that patients with hypertension and cardiovascular and cerebrovascular diseases are not suitable for high-intensity winter exercise, and premature outdoor exercise should be avoided in the morning.

Because the winter temperature is low and the climate is dry, it belongs to the season of liver-qi failure, so for athletes, after exercise, they should eat more foods that nourish yin and moisten the lungs, replenish water and produce fluid, such as Sydney, apples, honey, tremella and auricularia.

Special weather is not suitable for outdoor sports.

Winter sports demand high weather and air quality.

Winter itself has short days and long nights, and the air quality is biased. Therefore, when you exercise, you are very picky about the weather. If the temperature is below MINUS 9 degrees Celsius, or in windy weather, you should pay attention to avoiding outdoor sports, and it is best to choose indoor sports to avoid accidents.

Also, when the air quality is excellent and good, it is suitable for everyone to do outdoor sports. When there is light pollution or heavy pollution, people with respiratory diseases such as allergic rhinitis and asthma should appropriately reduce outdoor exercise or even avoid outdoor exercise directly.

Moreover, some elderly people may get up early and like morning exercises very much, but winter is not suitable for morning exercises. If it is too early, not only the temperature is too low, but also the air on the ground has low oxygen content and many pollutants, which will easily cause adverse effects on the body. Moreover, the temperature is low, the exercise oxygen consumption increases, and the risk index rises, so it is not suitable for getting up early in winter, that is, "morning exercise."

It is generally advisable to wait for the sun to come out before exercising. The relevant departments have tested that the best time for winter exercise is from 14 to 19 in the afternoon, which is the best time for exercise in a day.

It is very important to keep warm before, during and after exercise.

The temperature is low in winter, so it is very important to go out and exercise to keep warm. You must avoid accidental frostbite.

When you go out to exercise, you should add or subtract clothes according to the change of outdoor temperature. Don't take off your clothes just because you feel that your clothes are heavy and affect your sports state. It is not advisable to take off too much when exercising outdoors. When exercising, if you feel hot, you can take off some clothes in moderation, but you can't wear too little, which is easy to catch a cold.

Also pay attention to the clothes worn in winter sports should not be too tight or too thick, otherwise it will easily affect blood circulation, and don't wear a mask when exercising.

Moreover, it is also good to sweat slightly during exercise and then keep warm in time. It is not advisable to make yourself sweat. Don't stay in the cold wind in sweaty clothes after exercise to prevent your body from catching cold, keep warm in time, then walk slowly and do some relaxation activities.

It is also recommended that the exposed parts of the body include hands, face, ears and feet. , should do a good job of cold and warm, especially in the weather below 0 degrees, to avoid frostbite.