What are the advantages of doing morning exercises in winter?

Health reminder: Outdoor fitness is not as early as possible.

In the cold winter, many people choose morning exercises to enhance their immunity. However, isn't outdoor fitness the sooner the better? Relevant health experts suggest that outdoor fitness in winter should be carried out after sunrise.

It is understood that the ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment may lead to fatigue, dizziness, pharyngitis and other diseases, which are harmful to the body.

Fitness in winter should be around 10 hour. At this time, the sun shines on the ground after coming out, which makes the atmosphere begin to convection up and down, and the polluted air spreads to the sky, which will reduce the harm to the human body. In addition, the temperature is low in winter morning, and it will not slowly ease until half an hour after the sun comes out.

It is best to exercise 3-5 times a week.

I wish you health every day!

It is best not to go out for a walk in foggy weather to avoid such weather. In addition, for patients who have undergone surgery or lung cancer surgery in the past, we should pay attention, because his department has caused some trauma, and if we do not pay attention to the stimulation of cold air and air pollution, it will aggravate the condition.

At the same time, experts also reminded that when the temperature drops too fast, people with poor cold tolerance and cold tolerance had better not do morning exercises, because after the temperature drops, some pathogenic microorganisms that cause upper respiratory tract infections become active, and the immunity of the elderly and children decreases, which will also cause upper respiratory tract infections. The stimulation of cold air can also induce angina pectoris. Professor Ma suggested that citizens who like to get up early and do morning exercises can appropriately adjust the time of winter morning exercises, choose a relatively fresh air environment or do indoor exercises, and it may be better to change morning exercises to evening exercises.

Now some scholars believe that getting up in the morning is not as good as doing exercise in the afternoon or evening. I think it makes sense. Taking exercise and taking a proper walk in the afternoon means walking, jogging and relaxing according to your own ability, which is definitely good for the human body.

Matters needing attention in winter physical exercise

First, avoid not doing warm-up exercises.

Doing some simple physical exercises before physical exercise is conducive to safe and effective exercise. Because in the cold winter, due to the cold stimulation, the elasticity and ductility of muscles and ligaments are obviously reduced, and the flexibility of the whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle ligament strain or joint sprain, which makes the exercise unable to proceed normally. Before exercise, all parts of the body and related areas of various systems are in a state of silence and resistance. Preparing for exercise will make all parts and systems of the body gradually transition from static and resistance to excitement and tension, thus preparing for the body to reach the maximum load through exercise.

Second, avoid training in foggy days.

Fog is composed of countless tiny water droplets, which contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in foggy days, due to the increase of breathing volume, you will inevitably inhale more toxic substances, which will affect the supply of oxygen, thus causing chest tightness, dyspnea and other symptoms, and in severe cases, rhinitis, pneumonia, tracheitis, conjunctivitis and other diseases will occur. Humidity is high in foggy days, which affects the posture of the skin and is not conducive to exercise.

Third, to avoid exercise is to breathe with your mouth.

Whether in exercise or at ordinary times, we should develop the habit of breathing through the nose. Because there is a lot of hair in the nostrils, it can filter the air and protect the trachea and lungs from dust and germs. When exercising in winter, the air temperature is low, and the cold air has been heated and humidified when it passes through the nasal cavity, and then it will not produce strong stimulation when it enters the lungs. Breathing through the mouth makes cold air directly enter the lungs, which produces strong stimulation and causes adverse consequences.

Fourth, avoid not paying attention to keep warm

Exercise in winter, don't neglect to keep warm, otherwise it will cause a cold. You don't have to take off your clothes at the beginning of exercise, and then gradually take off your clothes when your body is hot, and don't take off your clothes when you are sweating, because your underwear is soaked with sweat at that time, and it is easy to cause a cold when the cold wind blows. Dry your sweat after exercise and put on your clothes immediately to prevent your body from catching cold for more than ten days.

Life lies in exercise, and exercise is good for health. But in this special season of winter, how to choose the right fitness time to achieve the purpose of keeping fit?

The best time is 14: 00 ~ 19: 00.

Human activities are controlled by "biological clock", so it is more beneficial to health to arrange exercise time according to the law of "biological clock". Fitness in winter is best between 14:00- 19:00 in the afternoon. At this time, the outdoor temperature is relatively high, and the temperature of the human body is relatively high, and the physical strength is relatively abundant. It is easy to get excited, and it is easier to enter the state of exercise.

Afternoon: (14: 00 ~ 16: 00): It is a good opportunity to strengthen physical strength, and the muscle endurance is 50% higher than other times.

Dusk: (17: 00 ~ 19: 00): Especially when the sun goes down, the human body's exercise ability reaches its peak, and the vision and hearing are more sensitive, and the heart rate and blood pressure also rise. Time not suitable for exercise

After meals: At this time, more blood flows to the gastrointestinal department to help digestion and absorption of food. At this time, exercise will hinder the digestion of food, and over time, it will lead to diseases of the gastrointestinal system and affect health. Therefore, it is best to sit still or lie down for 30 ~ 45 minutes after meals and exercise.

After drinking: alcohol is absorbed into the blood and enters the brain, heart, liver and other organs. At this time, exercise will increase the burden on these organs. Compared with after-dinner exercise, drinking exercise has a greater negative impact on the human body.

Health reminder: Outdoor fitness is not as early as possible.

In the cold winter, many people choose morning exercises to enhance their immunity. However, isn't outdoor fitness the sooner the better? Relevant health experts suggest that outdoor fitness in winter should be carried out after sunrise.

It is understood that the ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment may lead to fatigue, dizziness, pharyngitis and other diseases, which are harmful to the body.

Fitness in winter should be around 10 hour. At this time, the sun shines on the ground after coming out, which makes the atmosphere begin to convection up and down, and the polluted air spreads to the sky, which will reduce the harm to the human body. In addition, the temperature is low in winter morning, and it will not slowly ease until half an hour after the sun comes out.

It is best to exercise 3-5 times a week.