Life is about movement
In modern society, the pace of life and work is fast, and the human body is in overload state for a long time. As the saying goes :" life lies in sports ", proper sports have a good effect on promoting human health, and winter sports can also exercise people's willpower.
The choice of winter sports
In winter, the temperature is low, the air is relatively clean (except the haze weather in the north), the respiratory tract is comfortable, and it can promote the blood circulation of the whole body. More naturally increases the amount of exercise and accelerates the amount of calories consumed. If the summer exercise is vigorous sweat like rain, the winter exercise advantage is quietly bring weight loss effect.
Winter sports to choose the movement range is small, the heat consumption is large aerobic exercise. This is because the winter climate is cold, explosive anaerobic exercise easily cause physical discomfort. Specific programs vary according to age.
Young people can opt for high-intensity aerobic exercise, such as running, which burns more calories and should exercise 10 to 15 minutes longer than in the spring and summer. In terms of exercise timing, young people's fitness can be arranged in the morning and afternoon in winter due to their strong ability to adapt to the climate, good physique and quick physical recovery.
Middle-aged people can choose brisk walking, jogging, climbing stairs and other low-intensity aerobic exercise. The body condition of middle-aged people is generally in a downward trend. Don't give up fitness because you are busy with work, otherwise winter is a season of "hiding diseases". Middle-aged people with poor adaptability can exercise after work, at 18 to 20 points when body and mind are more relaxed.
Key points of Aerobic Exercise
The amount of exercise should be from small to large, gradually increase, especially running. It is not suitable to run intensely all of a sudden. There must be a break of time to trot, move the limbs and joints, and then increase the amount of exercise after the body ADAPTS. Through exercise, I feel full of strength, relaxed, energetic, physical and mental function enhanced, appetite, sleep good, indicating that this period of exercise is appropriate; If you feel weak, unable to lift the spirit, fatigue, appetite loss, aversion to exercise, you should pay attention to reduce the amount of exercise, or use another exercise.
Exercise ventilation should be taken through the nose and mouth. Because the nasal mucosa has blood vessels and secretions, which can warm the incoming air, the nasal hair and secretions can block the dust and bacteria in the air, and protect the respiratory tract. With the increase of the amount of exercise, only by nasal inhalation feel suffocated, can be used to help inhale, mouth should be half open, tongue rolled up, against the roof of the mouth, so that the air from the teeth out.
In the winter season, adhere to outdoor exercise, can improve the cerebral cortex excitability, enhance the central nervous system temperature regulation function, so that the body and the cold climate environment balance, adapt to the cold stimulation, effectively improve the cold resistance ability of the body. Therefore, people who insist on winter exercise, rarely suffer from anemia, cold, tonsillitis, bronchitis and pneumonia and other diseases. As the saying goes well :" winter move, less make a disease; Lazy in winter, drink a bowl of medicine."
Safety jump rope, how to self-check
As the "king of office exercises", jumping rope is very popular. This exercise is really good for heart and lung function, body coordination, musculoskeletal and so on. But there are also concerns about jumping rope easily lead to knee joint, meniscus damage. In fact, if the knee joint is in good condition and the jumping position is correct, the probability of meniscus injury caused by jumping rope is smaller. How to tell if skipping causes knee injury?
If "asymptomatic", such as has insisted on jumping for a period of time, no knee clicking, pain and other symptoms, or in the process of participating in intense exercise before, never knee discomfort, then the probability is not disk meniscus, knee joint condition is good, you can choose to skip rope as a daily exercise.
If you experience knee discomfort during exercise, you should go to the hospital for an MRI or other medical examination under the guidance of your doctor. If it belongs to the disk meniscus and other conditions, then it is recommended to temporarily do not choose skipping, climbing and other sports with large knee load, can choose swimming, cycling and other sports with small knee load.
How to jump rope correctly? 4 Tips to Reduce Exercise Risk!
The ground should be soft
When jumping rope, try to choose a flat and elastic ground. If you jump rope on the indoor tile floor or outdoor concrete floor, you can put on a yoga mat to alleviate the impact on the joints when landing.
Have good posture
Have good posture. The appropriate length of the rope is the center of the foot after folding the rope, and the end of the rope handle is flush with the armpit; Wrist from the hip one to two fist distance, shake the rope with the wrist, wrist in the side of the body to draw a circle; Start the jump with the balls of your feet on the ground, knees slightly bent and your body straight; The height of the jump should not be too high, and the landing should be as light as possible.
Work and rest should be combined
If you feel tired in the middle of skipping, you should stop in time and skip rope after a short rest, so as not to jump rope under excessive fatigue, resulting in easy sprain. For people who just start jumping rope, the amount of exercise should be gradual, do not rush.
Relax when it's over
After jumping rope, pay attention to stretching and relaxing to relieve muscle tension and reduce the feeling of fatigue.
The benefits of winter sports
As we know, participation in winter sports, not only can exercise the body, enhance physical fitness, but also can exercise the strong will not be afraid of cold, improve the body's cold resistance, enhance the ability to resist various diseases. As the saying goes, "winter exercise" is the valuable experience that people have learned from long-term exercise.
Winter physical exercise, due to the continuous contraction of muscles, accelerated breathing, accelerated blood circulation, vigorous metabolism, body heat increase, but also enhance the excitability of the cerebral cortex, make the body temperature regulation center sensitive, accurately regulate body temperature, improve people's ability to keep out the cold, but also increase the oxygen supply of the brain, so adhere to the winter exercise, It has a positive effect on eliminating the fatigue brought by long-term learning, enhancing memory and improving learning efficiency.
As the saying goes, "winter move, less a disease; Lazy in winter, drink a bowl of medicine ", what is this truth? Because, winter exercise most of the time is carried out outdoors, constantly stimulated by cold air, human hematopoietic function has significant changes, the red blood cells in the blood, white blood cells and anti-disease antibodies will continue to increase, the body's ability to resist disease will be enhanced. So people who keep exercising in winter will get sick less.
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