"The body is the capital of the revolution." Everyone knows this principle. With a good body, you can enjoy life and career happiness. Fitness is the best way to give you a good physique. It not only strengthens your body but also vents your emotions, transfers stress, makes friends, and has a good spirit. Going further, you will realize the "Tao" with "health" and realize some of the principles of life from the enjoyment of fitness. Absolute, unbelief, you try.

National fitness is not a sport but a way of life. It is a lifestyle that makes you happy. There are many ways to use your fitness, whether it's urgent or slow, or fast or slow, or you can go it alone or with your partner, tailor it, measure it, and insist on it. If you find a way that suits you, you don’t need to be supervised to become a regular part of your daily life. If you don’t believe it, you can try again.

Sports are used to enjoy the body and mind, or to watch or participate. It is fun and enjoyable. The slogan “Training the body and defending the motherland” has been chanted for many years. To achieve this goal, first of all, we must “exercise and defend ourselves”. Go for fitness, go for happiness, say no, don't believe, you really try.

Although the pace of time has entered into 2012, the Chinese traditional Spring Festival has not yet arrived. The lunar calendar is still in the lunar month, and it is still a few days away from the coldest “39” in the year. For sports enthusiasts, it is now the most important part of the year. What is the difference between body functions and physiological characteristics in the winter and the other three quarters of the year? What principles should winter sports master? What are the errors in winter sports? The newspaper interviewed Dr. Zhou Weiai, a researcher of the Health and Recovery Research Center of the Sports Institute of the State Sports General Administration, asking him to prescribe the winter fitness exercise for you.

Symptoms: Winter People ""

As the saying goes, “The winter months that you can't wake up” is to say that the whole state of people in winter is more sluggish than the other three quarters. In winter, people's bodily functions are at a low ebb, and they feel that their excitability is low and their reactions are not sensitive. In terms of exercise state and athletic ability, they will also perform significantly less than the other three seasons, manifesting as muscle stiffness and inflexible joints. The ligaments have poor flexibility.

Prescription 1: Exercise reduction

The major principle that winter sports should master is reduction.

Although each person's physical fitness and method of exercise are different, in the winter, there is still a general standard to measure whether the exercise fitness has reached the appropriate amount, that is, the amount of exercise is reduced by 1/3 to 1/3 compared with the three seasons in spring, summer and autumn. 4. For example, if you exercise for one hour a day in the spring, summer, and autumn seasons, then the winter period will be shortened to 40 minutes.

Prescription 2: Be careful with trauma

In winter, the flexibility of the human muscles is reduced, the contraction of the muscle fibers is reduced, the fluidity of the body fluids in the joints is lowered, the ligaments are stiff, and the entire body functions as a stiff body. If the exercise is performed vigorously, it is prone to bone fractures because of the muscles of the human body in winter. The protective effect of ligaments on the skeleton is reduced. In addition, many people often do not exercise for a long time, suddenly a movement beyond the body's tolerance, resulting in muscle soreness, some people even in the winter after the exercise will appear stiff or joint pain, which are symptoms of sports injuries.

Prescription 3: Pay attention to warm up

In addition to fractures, joint sprains and ligamentous breaks are common in winter sports. Therefore, in addition to wearing protective gear for important joints and old injuries in winter sports, it is very important to control strength and warm-up. Warm-up can be done by using pre-school physical education methods, including moving the whole body joints, patting the muscles to relax and pulling on the ligaments. The warm-up time is generally kept at around ten minutes. For muscle soreness, in the exercise process to grasp the appropriate principles, the intensity should not be too much, exercise time not too long, after the exercise to do some necessary self-massage, or take a bath to relax. If the soreness is serious, you should seek medical attention. For strains, if it is a muscle strain, you can use ice and massage methods, but if some of the small joints are dislocated, this will require the doctor orthodontist to reset. Therefore, if you feel severe pain, it is recommended to see a doctor.

Prescription 4: Vitality

In winter, the blood viscosity of the human body is high and the blood circulation is slow. The chronic diseases of the elderly tend to be more severe and more frequent in this season, such as high blood pressure, arteriosclerosis and myocardial infarction. In addition, more hazy days in winter, it is also easy to cause damage and damage to the respiratory system.

In winter, because of the cold weather, the body sweats less during exercise and the feeling of thirst is not obvious. However, in spite of this, it is still necessary to replenish water in sufficient amounts on time, especially after strenuous exercise, mineral water or sports drinks should be supplemented instead of pure drinking water. For those who have electrolyte deficiency symptoms, it is necessary to supplement the water according to the doctor's advice. This can relieve the blood viscosity and prevent cardiovascular and cerebrovascular diseases to a certain extent. If middle-aged and old people develop chest tightness, nausea, dizziness, and other symptoms during exercise, they should immediately stop exercising, sit down and rest, or immediately go to the hospital for treatment. This is often a bad sign for physical problems. For the middle-aged and elderly, participating in sports should discuss with the attending doctor an exercise prescription, especially for people with cardiovascular and cerebrovascular risks. Medicines such as nitroglycerin should be carried along with exercise.

When the winter weather is cold or the haze is relatively serious, either choose not to leave the door for a while or wear masks and gloves for protection against frostbite and respiratory diseases.

Seniors

Improve performance

Expert guidance: Regardless of the season, the exercise of the elderly is generally aimed at improving aerobic capacity and physical function. The physical condition of the elderly is not as good as that of young people. Exercise should not be too intense. Take jogging and brisk walking. If physical conditions permit, you can also swim. However, it is recommended that the best choice for winter swimming is indoors. Older people with better joints can also play badminton. The joints are not very good. It is recommended to play Tai Chi. However, if the knee is not good, do not use Tai Chi. The overall principle is not too strong.

Young people

Fitness weight loss

Expert guidance: young and middle-aged to lose weight can choose to go to the gym for aerobic exercise. Aerobic exercise itself can improve cardiopulmonary function, which is conducive to keeping fit. Young people can choose treadmills, spinning bikes and other devices for training according to their abilities. In order to lose weight for the purpose of sports, it is necessary to tie in with the diet, ensure protein intake, ensure sugar intake, control fat intake, and drink plenty of water.

Youth sports standards

Expert guidance: The principle of winter sports is “maintaining the status quo,” but many teenagers need to exercise in winter to improve their athletic ability. In this case, they must exercise according to actual needs. However, it should be noted that one must prevent colds, change clothes and bathe in time after exercise, and secondly, nutrition must keep up with timely supplements, not just meat, vitamin supplements should keep up.

Winter fitness misunderstanding

A, get up early to exercise

Many people also insist on exercising early in the morning in the winter, especially for the elderly. They often go to bed and exercise, but in reality this is not good. In winter, the body's blood is highly viscous. After getting up in the morning, because there is no supplemental water overnight, the blood viscosity is higher. At this time, exercise is very easy to cause cardiovascular disease. Therefore, you should drink a glass of water after getting up, and then eat some biscuits and other foods that are easier to digest.

In addition, there are a large number of trees near the place where exercise is usually performed, and trees emit carbon dioxide at night, so the air in the area where the trees are concentrated is not very good.

Finally, the temperature in winter morning is very low, prone to frostbite and frostbite. Therefore, during the winter sports exercise, it is recommended that the sun should come out at 90 o'clock in the morning and the temperature should come up. Then choose appropriate masks, gloves, and other protections according to the weather conditions.

B. Don't have to warm up

Many people believe that if you don’t do strenuous exercise, you don’t need to warm up, but this is wrong. In winter, the weather is cold and the joints are stiff. Therefore, before the exercise, we must open the joints. As long as the joints are open, the muscles will open. When you warm up, you can tap and rub the joints, rub the skin that is exposed, extend your legs, bend your back, and generally warm up your bodybuilding workouts. It takes more than ten minutes to allow the body to adapt to the external environment. In fact, professional sports are very important for warm-up, warm-up time and normal training time is almost the same length of time, not only all joints must be active, but also for different projects, the design of the action is also different. For body movements such as badminton, it is necessary to move the joints of the entire body open so that injuries such as Achilles tendon rupture can be avoided to the maximum extent.

C, also sweating

Does winter sports exercise also sweat? Generally winter outdoor fitness exercise should be based on the premise that clothing can keep warm, and the body is slightly hot without sweating. Because winter exercise, once sweating, it is very easy to cause a cold, young people are better, the intensity of exercise can reach sweat, but also pay attention to keep warm. During outdoor sports in winter, clothes should be increased or decreased as the exercise progresses and the body reacts. It is not correct to wear little clothes or wear them a lot at a time. As the saying goes, “cold from the feet”, winter sports. Generally, the ends of the fingers and toes are susceptible to freezing, especially in the elderly, where the shoes are a bit thicker and the hands are wearing gloves. When the temperature is low, you should wear a mask or earmuffs.

D. Finished walking

Just like warm-up before the start of winter sports, do not stop immediately after intense exercise in the winter. Instead, you should gradually lower the rhythm and volume of exercise.

E, ignore water

Although winter sports are less sweaty, it is still important to add moisture during exercise so that blood viscosity can be reduced.

F, fasting exercise

Do not eat too much before exercise, or the blood is concentrated in the stomach, so after dinner can not be intense exercise. However, it is not possible to exercise on an empty stomach. Athletes usually eat bananas and other foods to supplement their body's sugar content within half an hour or 40 minutes before the game. This is to keep the body's energy source. Ordinary people can eat small snacks, biscuits, bananas, apples and other foods before exercise. After strenuous exercise, they must also add some starch, sugar, and electrolytes to the body.

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