What are the precautions for morning exercises in winter?

The weather is relatively cold in winter, but it is difficult for people who have been exercising for a long time to change their exercise habits, so they still choose to do morning exercises. However, due to the low temperature and certain changes in the environment, some changes need to be made during morning exercises. There are also some things that need attention. Only by understanding these things first can you avoid unnecessary harm to your body. So what are the precautions for morning exercises in winter?

Get outdoors

Studies have found that walking or running outdoors can burn 10 percent more calories than running on a treadmill. Outdoors, the relatively rugged road surface will produce greater friction; under the influence of natural wind, the moving body will encounter greater resistance; in addition, the alternation of uphill and downhill also allows outdoor sports to constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance when exercising outdoors, and the body itself needs to consume more calories. Compared with exercising on a treadmill, outdoor running can burn 3% to 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners persist longer.

1 hour of exercise, 60 minutes of exercise once a week burns 5 times more calories than 30 minutes of exercise. Even if you don't have time to exercise for an hour every day, exercising once a week can still burn more calories than shorter workouts.

Pay attention to warm-up exercises

Many people don’t like to warm up when they start exercising, thinking it can save time. But in fact, you are wasting time burning calories. Proper warm-up exercises can raise your body temperature and increase fat burning activity. For every degree your body temperature rises during exercise, your cells increase their metabolic rate by about 13 percent. Before exercising, do a simple to moderate intensity warm-up exercise for at least 5 minutes, gradually increase your heart rate, get your muscles moving, and speed up your breathing, which will greatly improve your body's metabolism and calorie consumption.

The article introduces some precautions for morning exercises in winter. The temperature is relatively low in winter, so the first thing to do when doing morning exercises in the morning is to keep warm. However, after warming up, you should pay attention to adding or removing clothes to avoid catching a cold after sweating. Of course, the allocation of exercise time will also change during exercise. The warm-up time needs to be increased a little. In addition, you should pay attention to keeping warm and changing clothes after exercise.