What should you pay attention to when doing winter sports to lose weight?

　　Things to note before exercising

　　Choose time and weather

　　In winter, young people have a faster metabolism and their body functions recover quickly after exercising in the morning or noon. It is recommended to set the exercise time at 7:00-9:00 in the morning and 12:00-14:00 in the afternoon. Middle-aged people have poor adaptability, so it is recommended to focus on improving cardiopulmonary function training. exercise The best time is between 18:00-20:00. In addition, you should try to avoid exercising on foggy days, because the air circulation is poor and impurities and bacteria are also floating in the air, which will be harmful to the body if inhaled. healthy unfavorable.

　　Keep warm

　　To avoid catching cold when exercising outdoors in winter, dress appropriately warmly, wear a hat and gloves, and wear a mask if the wind is too strong. But don’t wear too thick or too bulky clothes, so as not to hinder normal exercise, increase the burden on the body, or even sweat too much, which may lead to cold。

　　Things to note when exercising

　　Warm up needs to be sufficient

　　When the weather is cold, various organ systems of the human body undergo protective contractions, the elasticity and stretchability of muscles, tendons and ligaments are reduced, the viscosity of muscles is increased, and the range of joint movement is reduced. Coupled with the dry air, the human body is prone to feeling stiff and difficult to stretch. If you start exercising without doing warm-up activities, it is easy to cause muscle strains and joint sprains. Therefore, when exercising in winter, especially outdoor sports, you must do adequate warm-up activities. Through jogging, freehand exercises and exercises with light equipment, you can heat up your body until you sweat slightly, and then devote yourself to fitness exercises.

　　Mainly aerobic exercise

　　The climate in winter is cold, and explosive anaerobic exercise can easily cause physical discomfort and even cause sports injuries. Therefore, it is better to choose aerobic exercise with smaller range of motion and greater calorie consumption. Specific items can be selected according to age: young people can arrange high-impact aerobic exercise such as running to burn more calories; middle-aged people can arrange low-impact aerobic exercise such as brisk walking, jogging, and stair climbing; elderly Mild programs such as walking, yoga, and Tai Chi can be arranged.

　　Ventilation during exercise should be done by inhaling through the nose and exhaling through the mouth.

　　When exercising, you should use the breathing method of inhaling through the nose and exhaling through the mouth. It is not advisable to breathe through the mouth, chew gum, laugh and play, etc. to avoid cold air directly irritating the throat and causing upper respiratory tract infection and cough . As the amount of exercise increases, when you feel suffocated when inhaling through your nose, you can use your mouth to help inhale. The mouth should be half-open, and the tongue should be rolled up against the roof of the mouth to allow air to come in and out between the teeth.

　　The amount of exercise should be gradual

　　The amount of exercise should be increased gradually from small to large. For example, when running, you should not run suddenly and violently. You should first move your limbs and joints with a short jog, and then increase the amount of exercise after your body adapts. Through exercise, you will feel strong throughout your body, relaxed and comfortable, energetic, your physical and mental functions will be enhanced, and your appetite and sleep will be good, indicating that exercise is appropriate during this period; if you feel that your body is weak, unable to lift your energy, exhausted, have loss of appetite, and hate exercise, you should pay attention to reducing the amount of exercise, or switch to another exercise method.

　　Things to note after exercise

　　Replenish water and nutrition promptly after exercise

　　Outdoor exercise in winter requires the same amount of water as in summer. You can drink ordinary water or sports drinks, but hot coffee Or chocolate is not a good choice, but will cause the body to lose water. In addition, carbohydrates and proteins should be replenished in time, such as pasta, oatmeal, sweet potatoes, potatoes, chicken, egg , lean meat, fish, soy products, etc.

　　Change into dry clothes promptly

　　After exercising, do not stand in a windy place and wipe off sweat in time. If your underwear is wet, return indoors and change into dry clothes as soon as possible.