Winter fitness exercise notes

In the cold season, insisting on outdoor exercise can improve the excitability of the cerebral cortex, strengthen the function of regulating the body temperature of the central nervous system, balance the body with the cold climate, adapt to cold stimulation, and effectively improve the ability of the body to resist cold. Therefore, people who insist on practicing in winter rarely suffer from diseases such as anemia, cold, tonsillitis, bronchitis and pneumonia. As the saying goes: "A move in the winter, less trouble a disease; lazy summer lazy, drink a bowl of medicine."

运动

Prepare for ample activities

Regardless of indoor sports or outdoor sports, make full preparations. Because in the winter, the density of venues, equipment, etc. increases, and the impact on the human body also increases. Moreover, the activity of muscles and joints of the human body in the winter is reduced, and it is somewhat inert. Therefore, it is necessary to make full preparations for exercise and gradual progress. In general, when you feel that your body begins to sweat, you should say that warm-up has already been done. Warm-up can be done with some indoor exercise equipment, or you can warm up outdoors, such as jogging.

Increase or decrease clothes to be progressive

Many people think that outdoor exercise can only wear sportswear, the reason is that the movement will not be cold. However, when the body generates more calories during exercise, it is only in the middle segment, and it is very easily affected by the outside temperature after a while. Therefore, at the end of the break and at the end of the exercise, clothing should be added in time. Many exercisers have a misunderstanding and are accustomed to changing their light clothes before exercising. However, the sports industry advocates that clothes should be increased or decreased during exercise rather than increased or decreased before and after exercise. The correct approach should be in the process of training, with the feeling of practicing while taking off.

Moisturize before and after exercise

The amount of water required for outdoor exercise in winter is the same as in summer. Drinking water can be ordinary water or sports drinks. On the other hand, in cold weather, many people will want to have a cup of hot coffee or chocolate and then go out to exercise. This is unscientific because it contains caffeine, which causes water loss to the body. It is the most taboo beverage before exercise.

Winter outdoor considerations

1, keep warm. Outdoors in winter, the most important is to keep warm. The best wear texture, waterproof, breathable, cold-proof clothing and winter gloves / hats / scarves, cold shoes / hiking shoes. This will prevent slipping on ice and snow, but also conducive to mountaineering. At the same time should also take a few extra cold clothing spare. Do not use poor sweat wicking cotton underwear.

2, skin care. In winter, the temperature is low, dry and windy, and there is more water loss on the skin surface. You can bring more oily moisturizing Skin Care Products to prevent rough skin and chapped skin. The ultraviolet rays in winter are also strong, so sunscreen can be prepared accordingly.

3, eye protection. Sunglasses should be prepared to prevent sunlight reflected from the snow from stabbing the eyes. Avoid contact lenses where possible.

4, non-slip. When walking on the ice, the knees should be flexed slightly and the body's center of gravity tilts forward so that it is not easy to fall. Should also be based on the specific conditions of ice and other ice tools.

5, camera battery insulation. The battery in the camera can't photograph normally when it is cold, so you should bring a battery in your closet for backup. If the temperature is too low, put the battery with the temperature on the camera and use it again.

6. When the climate changes abruptly (such as sudden gale, sudden drop in temperature, etc.), it is best to suspend outdoor activities and take emergency measures. Because snow and snow are pervasive, it is easy to get lost. Absolutely avoid single activities such as taking water separately.

7, diet. Drink plenty of water and eat more fruits. Because of dryness and coldness, you often feel thirsty, but drinking too much water can cause you inconvenience in outdoor activities. You can always feel relieved when you have a throat tablet. Eat more high-energy foods.

8, frostbite. In winter, the temperature is low, fingers, feet, and face are easily frostbite. Once you feel numbness or frostbite, you should promptly return to the room and gently ease by hand.

Winter outdoor hiking reminds

1. Always bring more clothes for emergencies. Be sure to protect the temperature behind the head and neck, with a scarf. "If the feet are cold, add a hat."

2. Direction: If there is a night with stars, two of the outer edges of the Big Dipper will extend toward the North Star about five times toward the opening, which is exactly north. If there is a sun during the day, let it be in the direction of the quasi-solar, and the dividing line between the hour hand and the 12 o'clock is the south. Before the 6:00 pm, select the small horn's bifurcation. After 6:00 pm, select the lobster's bifurcation.

3. Frostbite: The slightly frostbite tissue is wax white, and the severe frostbite tissue will become completely unconscious.

avoid:

1) Rub tissue,

2) Actively injured organization,

3) Rub tissue with snow,

4) Soak tissue with cold water,

5) Grill the tissue with fire.

Warm tissues such as hands and abdomen can warm the tissues. Serious frostbite must find the hospital as soon as possible.

4. Loss of temperature: The previous symptoms are trembling, the body is fat, and the words are unclear, the thinking is blurred, and the body is not in harmony. To replace all wet clothes and warm places as soon as possible, it is not enough to put a person who has lost temperature in a sleeping bag in an unconditioned place. It is necessary to have a person with a normal body temperature and a degeneracy lying in the same sleeping bag ( If two people with normal body temperature are better at gripping a person with a loss of temperature, remove all clothing as much as possible and warm them with body temperature.

5. It is said that dexamethasone has the effect of delaying cerebral edema and pulmonary edema. I just started injections and tablets.

6. Multiple generations of chocolate and glucose.

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