Precautions for outdoor sports in winter

Precautions for outdoor sports in winter

Precautions for outdoor sports in winter. Failure to do warm-up exercises is likely to strain muscles. Many people will choose this exercise when losing weight. Exercise It can soothe our mood. If you want to exercise yourself, you can consider this sport. Now I will share tips on precautions for outdoor sports in winter.

Precautions for outdoor sports in winter 1

1. Warming measures cannot be omitted

Generally speaking, when you feel that your body starts to sweat, you should say that you have finished your warm-up. That's enough. You can warm up using some indoor sports equipment, or you can warm up outdoors, such as jogging in small steps.

2. Warm up before exercising

Many people think that only wearing sportswear is enough for outdoor exercise, because they will not get cold when exercising. However, when the human body generates more heat during exercise, it is only in the middle section, which is very easily affected by the outside temperature. Therefore, you should gradually take off your clothes during exercise, wipe off sweat in time after exercise, and add clothes to keep warm.

Appropriate sportswear should be selected based on personal physical adaptation to minimize body exposure. Pay attention to keeping the ends of the limbs and ears warm. For example, wearing gloves and earmuffs can effectively prevent frostbite.

3. The amount of exercise should be gradual.

The amount of exercise should be increased from small to large, especially running. It is not advisable to run suddenly and vigorously for long distances. You must jog for a period of time to move your limbs and joints, and then increase the amount of exercise after your body adapts. Through exercise, if you feel that your whole body is strong, relaxed and comfortable, your spirit is strong, your physical and mental functions are enhanced, and your appetite and sleep are good, it means that exercise is appropriate during this period; if you feel that your body is weak, unable to lift your spirits, exhausted, and your appetite is reduced, If you hate exercise, you should pay attention to reducing the amount of exercise, or switch to another form of exercise.

4. Replenish water in time after exercise

Replenish water in time before and after exercise. Outdoor exercise in winter requires the same amount of water as in summer, and the water you drink can be regular water or sports drinks. In cold weather, many people will want to drink a cup of hot coffee or chocolate before going out to exercise. This is an unscientific approach because it will cause the body to lose water.

5. Mainly aerobic exercise

The winter climate is cold, and explosive anaerobic exercise can easily cause physical discomfort and even cause sports injuries. Therefore, you must choose Aerobic exercises with smaller movement ranges and higher caloric consumption should be avoided, and those with severe impact should be avoided. Precautions for outdoor sports in winter 2

4 tips for outdoor fitness in winter

1. Pay attention to preventing frostbite and colds

When exercising outdoors, the human body is In a cold environment, muscles and joints tend to stiffen and blood circulation capacity is reduced. Therefore, when you first go from indoor to outdoor exercise, you should wear a hat and gloves, wear thicker clothes, do some preparatory activities, and then take off the thick clothes after your body feels warm. At the end of the exercise, you should tidy up, put on clothes in time, and keep warm. In addition, exposed parts such as hands, nose, eyes, ears, etc. should be protected to prevent frostbite.

2. Preparatory activities should be done before participating in exercise

Especially when engaging in more strenuous physical activities, you should spend 2-3 times the usual time on preparatory activities. In this way, you can Effectively prevent ligament strains and joint injuries. Preparatory activities mainly involve mobilizing the joints and ligaments of the limbs, and can also promote blood circulation and body flexibility through jumping exercises.

3. It is dry and cold outside in winter. When exercising, you should pay attention to your breathing style and rhythm.

The nasal mucosa is rich in blood vessels and the cavities are relatively curved, which affects the air. The effect of warmth and humidification, so breathe through your nose. When you need oral assistance for breathing, you can gently clench your teeth and lick the roof of your mouth with your tongue to let air in between the teeth without gasping for air.

4. Outdoor exercise in winter consumes a lot of physical energy of the human body and makes it easy to fatigue. It is best to determine the appropriate amount of exercise in advance before exercising.

Patients with heart disease and high blood pressure are more susceptible to sudden drops in temperature. Be especially careful when exercising during the weather. It is best to avoid strenuous outdoor exercise. When weather conditions are not good, indoor exercise will also achieve good results.