Six essential keywords for men's fitness

When the climate is cold, the protectiveness of the human body's organ systems weakens, the elasticity and extensibility of muscles, tendons and ligaments decrease, the viscosity of muscles increases, the range of joint motion decreases, and the air humidity is low, so people feel thirsty and irritable, their bodies become stiff and difficult to stretch. If you exercise without warming up, you will often suffer from muscle strain and joint sprains. Therefore, when doing fitness exercises in winter, especially outdoors, you should first do a thorough warm-up. Through jogging, calisthenics, and a small amount of exercises with light equipment, make your body warm up to the point of slightly sweating, and then engage in fitness exercises.

When doing fitness exercises in winter, you should wear more clothes at the beginning. The clothes should be light and soft, not too tight. After warming up, you should take off some thick clothes. After exercise, if you sweat a lot, you should wipe off the sweat in time, change the sweaty sportswear, shoes and socks, and wear clothes and a hat to prevent heat loss. In addition, you should pay more attention to keeping warm when doing fitness exercises outdoors. Your body will feel hotter after exercise and you will always want to cool down. However, you should not stand in a windy place and be blown by the wind. Instead, you should return to the room as soon as possible, wipe off the sweat, and change into clean clothes. As the saying goes, "Cold starts from the feet." Since the feet are far away from the heart and have less blood supply, and the subcutaneous fat in the feet is thin and has poor warmth retention, it is especially easy to feel cold feet when doing outdoor fitness activities in winter. If your head, back and feet are cold, cold air will invade your body through your skin, mouth and nose, which will not only affect the results of your fitness exercise, but will also cause you to catch a cold and get sick. Some fitness enthusiasts like to wear fitness shoes in winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of your feet are easily caught in cold when you are not exercising, which can lead to diseases such as frostbite and arthritis.

In winter, people tend to keep the windows of the gym tightly closed. Little do people know that when a person is at rest, he or she exhales more than 20 liters of carbon dioxide per hour. If more than ten people exercise at the same time, it will be more than 200 liters per hour. Coupled with the decomposition products of sweat and the harmful gases discharged from the digestive tract, the indoor air is seriously polluted. People in such an environment will experience dizziness, fatigue, nausea, loss of appetite, etc., and the exercise effect will naturally be poor.

Therefore, when exercising indoors, be sure to keep the indoor air circulating and fresh. In addition, it is not advisable to do fitness exercises in a courtyard filled with coal smoke and turbid air in winter. At the same time, please note that when the weather conditions are too bad, such as strong winds, heavy snow or excessively cold weather, do not exercise outdoors for the time being. If you want to exercise outdoors, you should choose a sunny and windproof place.

Due to the cold winter, the body's fat content increases compared to other seasons, and the weight and body circumference increase accordingly. Although this is beneficial for thin people to gain weight, the development of muscle contours, lines and strength is not ideal. Therefore, winter fitness should increase the intensity and strength of exercise, increase the number of sets and repetitions of movements, increase the content of aerobic exercise, and extend the exercise time accordingly to improve function, develop special qualities, consume body fat, and prevent excessive fat accumulation.

In addition, make sure that the intervals between exercises are shorter, especially when standing in cold air for a long time outdoors. If the interval is too long, the body temperature will drop, which will easily make the muscles tired from the excited state and increase the viscosity. This will not only affect the exercise effect but also make it easy to get injured when doing the next set of exercises.

Do not breathe with your mouth wide open to prevent cold air from directly irritating your throat and causing upper respiratory tract infection and coughing.

During winter fitness exercises, due to the low temperature, the body's heat dissipation is large, the basal metabolism increases accordingly, and the amount of exercise is large, so the calorie consumption is high. Therefore, it may be more beneficial for those who want to lose fat, but it will be difficult for them to increase muscle strength, so they should pay more attention to the scientific nature of the diet. On the contrary, if you rarely go outdoors or do physical exercise in winter, it is more likely to cause fat accumulation. Therefore, fat-reducing training in winter with a scientific and reasonable diet will be more effective, and it is also more suitable for improving muscle quality.