Exercise in the cold season, you must pay attention to the method,otherwise it’s possible to get fit without hurting your heart.

Winter morning exercise is suitable for after sunrise, the best time for fitness in the day is between 14:00 and 19:00, when the body’s own temperature is higher, physical strength is more abundant, easy to enter the state of exercise, not easy to damage, is of great benefit to health.Exercise outside, first do a good warm up.Winter is cold, blood vessels constriction, blood circulation is not smooth, muscles and ligaments are also tight, through jogging, free exercise and light equipment a small amount of exercise, make the body warm slightly sweat, and then carry out greater intensity exercise.Also, it’s best to limit your warm-up time to 15 to 25 minutes.

If shortness of breath, dyspnea, chest pain, chest tightness and other symptoms occur during exercise, it is likely to be the manifestation of insufficient blood supply to the heart, poor lung function and insufficient lung capacity. It is best to evaluate the intensity and safety of exercise by calculating the heart rate or performing exercise electrocardiogram.

This is a heart rate armband for professional fitness use, good performance in high-intensity interval training. During strenuous exercise, accurate heart rate feedback will effectively help users to break through their limits and avoid sports injuries.

To take appropriate measures, not only to overcome the adverse effects of cold on fitness, but also to make good use of the role of “cold” on the body, to achieve better fitness effect. Training in cold conditions can enhance the ability of the central nervous system to regulate body temperature, so that the body can achieve a balance of heat and heat dissipation, so that the body can better adapt to the cold environment. Those who like outdoor sports should pay more attention to the weather forecast and air quality index, and avoid exercising in windy and high PM climates. In addition, the winter weather is cold, should be timely add warm water.

The cold climate, explosive anaerobic exercise is easy to cause physical discomfort, and even cause sports injury, so we must choose aerobic exercise with small motion range and large heat consumption when exercising.

The jogging speed should not be too fast and should be maintained at an even speed. It does not feel uncomfortable subjectively. Objectively, it is appropriate to control the heart rate per minute at 180 minus the number of ages. For example, a 60-year-old person should jog with a heart rate of 180-60=120 beats per minute and exercise for at least 20 minutes, not less than 4 times a week.

Cycling is no less effective than jogging or swimming. In order to achieve fitness, the exerciser must master the intensity of the exercise: the beginner should pedal 60 times per minute; For exercisers with a certain basis, the speed of pedaling can be 75 to 100 times per minute. Exercise for no less than 30 minutes at a time, no less than four times a week.

Skiing is not only for leisure and entertainment, grasp the correct method, one to two practice every week, step by step, perseverance will play a very good fitness effect. Skiing, like running and swimming, is an aerobic exercise that strengthens the heart and lungs.

In addition to giving you this feeling of health, winter exercise actually secretly increases your blood circulation and oxygen supply to your brain, and increases the elasticity of your blood vessels.