How to exercise in winter?

When the body is cold, the elasticity and extensibility of muscles and ligaments will decrease, and the flexibility of joints will become worse, so it is necessary to warm up adequately before exercise.

2, the hat is indispensable.

Hat is a necessary equipment for outdoor sports in cold winter. The head is the part with the largest exposed area except the hands. Excessive sweating during exercise leads to accelerated head temperature loss, and it is easy to catch a cold. Therefore, using a headscarf or hat to protect the head can effectively reduce the body heat loss by 40%-50%, mainly made of wool or other breathable materials.

3. Follow the three-layer dressing method.

The problem that winter sports often face is that it is very cold at first, and then it begins to sweat after exercise. Therefore, winter sports must wear multiple layers, which is convenient to put on and take off. The most classic is the "three-layer dressing method", including breathable layer, warm layer and protective layer.

The inner layer is close-fitting and breathable, which can guide sweat and hot air away from the skin and keep the skin dry. This layer needs soft and comfortable fabrics, preferably quick-drying fabrics, which can quickly drain away moisture, make it evaporate and reduce skin discomfort.

The next step is the thermal insulation layer, which is mainly to keep the warm air close to the body and ensure that the temperature of the whole system will not be lost soon. It is best to have thermal insulation velvet on this floor to prevent outdoor temperature loss. You can also choose some sports sweaters with quick-drying effect to facilitate sweat evaporation and prevent temperature loss after exercise.

If the temperature is too low, you need to add a cotton vest or cotton-padded jacket. And add an extra warm layer. The outermost layer is a protective layer, which is mainly used to effectively isolate the body from the outside world, prevent wind and snow, and eliminate excess moisture. The inner layer has enough heat preservation effect, and the outer layer is more to maintain temperature balance.

The strong wind in winter has a greater influence on our body temperature, so we need a protective layer to protect our bodies, especially in the wet and cold weather in the south. The protective layer can also effectively avoid the invasion of moisture.

4, to prevent cold from the soles of the feet

There is an old saying in China that "the cold comes from the soles of the feet, and the old roots of trees grow old first". Because the foot is farthest from the heart, the blood supply is small and slow, and the subcutaneous fat of the foot is thin and the warmth is poor, so winter sports can not be ignored in the choice of shoes. Some people sweat a lot, so they often choose mesh sports shoes, but the sports shoes with thin mesh and ventilation and heat dissipation are no longer suitable in cold winter.

When exercising in winter, you should choose running shoes with warm uppers to prevent the cold from invading from the soles of your feet. In addition, the slippery road surface caused by rain and snow in winter is very dangerous, so the skid resistance of shoes needs to be considered in winter sports. Try to choose loose shoes to keep warm and prevent blisters.

5. Other accessories are needed.

(1) gloves

Gloves are often worn in outdoor sports in winter. Mittens can keep your fingers warm and warm, while mittens can provide more flexibility, so you can choose more suitable gloves according to sports.

(2) Kettle

Exercise in winter is often less thirsty than in summer, but not thirsty does not mean that you don't need to replenish water. Kettle is one of the necessary equipment for physical exercise. If you exercise regularly, bring some sports drinks. If you exercise a little, drink boiled water. Remember not to drink carbonated drinks or caffeinated drinks.

(3) glasses, scarves, masks, etc.

If you go out to exercise in rainy and snowy days, you can prepare a pair of running glasses to avoid the stimulation of rainy days and see clearly to prevent snow blindness in snowy days. If your neck is afraid of cold, you can wear a scarf with a collar to keep warm without affecting your exercise. If you are sensitive to cold air, excessive inhalation will cause allergies or upper respiratory problems. Masks can be prepared to prevent cold air from entering the respiratory tract directly.

Outdoor sports in winter can improve the adaptability of the body to the environment, and also ensure sufficient sunshine, so that the appropriate equipment can calmly face the cold weather. Of course, winter exercise is definitely not a necessary means to fight against the harsh environment. If the weather really doesn't allow us to exercise, we can also choose to exercise indoors, including the gym, the office and even at home. It is most important to ensure good health.

People's Network-Winter Exercise: You can "arm" yourself in this way.