- Sports tips -
Winter sports mistakes How warm guide please find
Jiaxing Shengbang Technology Co., LTD
Winter move, less disease
Lazy in winter, drink a bowl of medicine
A freezing winter
He never leaves his warm bed
Let's get moving.
Release life heat and vitality!
Winter sports have many benefits
As the winter deepens, the chances of catching a cold greatly increase, and the intake of high-calorie foods increases, weight control is also a headache. Regular physical exercise can improve immune resistance and lose weight, which can be described as killing two birds with one stone. Winter sports have many benefits!
Winter sports can speed up the body metabolism.
People who exercise in winter are less likely to get colds, bronchitis and pneumonia.
For the working population, winter sports can speed up blood circulation, increase the supply of oxygen to the brain, enhance vascular elasticity, eliminate the fatigue caused by long-term work of the brain, and improve work efficiency.
For the elderly, outdoor sports in winter can fully enjoy the sun and promote the body's absorption of calcium, which can effectively prevent osteoporosis.
For people who lose weight, when the warm body is exposed to cold air or inhaled cold air, the calories burned by exercise will be slightly increased, so the winter exercise weight loss effect is better.
Why are winter sports more prone to injury
Physical factor
First of all, the winter temperature is low, the blood vessels contract after being cold, the blood flow is slow, the viscosity of the muscles will increase, the elasticity of the ligaments and the flexibility of the joints will be reduced. In addition, the response of the human body in winter may also be relatively slow, coupled with heavy clothing and other factors, resulting in a decline in the body's sensitivity and coordination, which are prone to injury.
Environmental impact
In addition, the change of the surrounding environment affects the movement, but also one of the reasons for injury. For example, outdoor running in winter, the soles of running shoes will become hard and elastic, and the cushioning capacity of running shoes will decline, which is easy to cause sports injuries. If it snows in winter, slippery roads are also a very easy factor to cause injury.
Movement difficulty
Secondly, some sports injuries are caused by the nature of sports themselves. For example, skiing and other winter sports, if the technical and physical fitness has not reached a certain level, it is very easy to get injured.
Healthy and safe exercise
Exercise has both risks and benefits, and healthy exercise must be moderate. In order to avoid sports injuries, the following points should be noted:
01 Take a long time to warm up
The warm-up activities before winter sports must be fully in place, otherwise it is likely to cause muscle strain and joint sprain because the temperature is low, the human muscle extensibility is reduced, and the joints are relatively stiff.
Under normal circumstances, the warm-up activity before exercise is about 5 minutes, but it is best to reach 10 to 15 minutes in winter.
When warming up, it is best to do dynamic stretching first, and then do a certain intensity of fast walking or jogging until you sweat slightly and your pores open.
02 Don't breathe through your mouth
When exercising in cold weather, you should breathe mainly through your nose and do not open your mouth wide. Because of the rich blood vessels of the nasal mucosa and the curvature of the cavity, the cold air inhaled has a mild and moist effect, which can avoid the cold air directly stimulating the throat and causing respiratory infection, sore throat and cough. If the amount of exercise is large, only snorting can not meet the oxygen supply, then you have to use the mouth to help breathe.
Under normal circumstances, the mouth is open, the upper teeth touch the lower lip, the tongue licks the roof of the mouth slightly, so that cold air enters through the teeth, and the tongue blocks the suction, which will not seriously stimulate the respiratory tract.
03 Step by step and do your best
If you don't have the habit of exercising regularly before, you should exercise step by step according to your ability. Choose the way you like and gradually increase the intensity and time of the activity.
No matter how low the temperature is, sweating is inevitable when the human body exercises, so the personal clothing needs to have a good sweat absorption ability when running in winter. Drying very quickly removes moisture quickly, evaporates sweat, and reduces heat loss during exercise.
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