Outdoor sports precautions

In winter, many people with poor physical constitution and weak resistance are attacked by diseases. The reporter also found that the number of people exercising in the park has decreased significantly recently, and many people no longer insist on exercising because they are afraid of catching a cold.

Do enough warm-up for outdoor sports

1. Keep warm

Generally speaking, when you feel yourself starting to sweat, you have completed the warm-up. Warming up can be done using some indoor sports equipment, or you can warm up outdoors, such as jogging.

2. Warm up before exercising

Many people think that outdoor exercise only requires wearing sportswear , because they won’t feel cold when exercising. However, the human body only generates more heat in the middle part during exercise, and the front and back are easily affected by the external temperature. Therefore, you should gradually take off clothes during exercise, wipe off sweat in time after exercise and add clothes to keep warm.

Appropriate sportswear should be chosen according to personal physical adaptability to minimize body exposure. Pay attention to keeping the extremities and ears warm. Wearing gloves and earmuffs can effectively avoid frostbite.

3. Increase the amount of exercise gradually

The amount of exercise should be increased gradually from small to large, especially running. It is not advisable to suddenly engage in strenuous long-distance running. You must jog for a period of time to move your limbs and joints, and then increase the amount of exercise after your body has adapted. Through exercise, you feel energized, relaxed, energetic, with enhanced physical and mental functions, and good appetite and sleep, which means that it is appropriate to exercise during this period. If you feel weak, lack of energy, fatigue, loss of appetite, and aversion to exercise, you should pay attention to reducing the amount of exercise, or switch to another form of exercise.

4. Rehydrate promptly after exercise

Replenish water in time before and after exercise. Outdoor exercise in winter requires the same amount of water as in summer, and the water you drink can be regular water or sports drinks. In cold weather, many people may want to drink a cup of hot coffee or chocolate before going out for exercise. This is unscientific because it will cause the body to lose water.

5. Focus on aerobic exercise

The climate is cold in winter, and explosive anaerobic exercise can easily cause physical discomfort or even sports injuries. Therefore, when exercising, you must choose aerobic exercises with smaller movements and higher calorie consumption, and avoid those exercises with violent impact.

6. Summer sports are best done indoors

In the hot summer weather, it is recommended that you do not choose outdoor sports or exercise. It is best to choose indoor sports, such as swimming, indoor badminton, etc. Everyone should also pay attention to safety during exercise, and never do some overly dangerous exercises as this will hurt yourself. It takes a hundred days to heal a broken bone. The editor here wishes everyone a happy exercise.