What are the benefits of winter fitness and what issues should be paid attention to?

Winter fitness can enhance resistance and prevent colds

Winter is the season of high incidence of influenza, and influenza viruses are more likely to invade people with weak physique.
In winter, during outdoor exercise, as the body continues to be stimulated by cold air, the red blood cells, white blood cells, hemoglobin protein and antibodies against diseases in the blood increase appropriately, thereby enhancing disease resistance. Therefore, people who insist on exercising in winter can greatly reduce the incidence of colds, tonsillitis, frostbite and other diseases.
Especially now that the "new crown" has not dissipated, it is completely necessary to strengthen exercise and increase resistance.
Fitness in winter accelerates blood circulation and stays away from "frozen hands and feet"

The most fearful thing in winter is the cold physical attack, no matter how much clothes you wear, it won't work. In winter, physical exercise can accelerate the blood circulation of the whole body, and the blood in the hands and feet will no longer be cold after being unblocked.

People who work out in winter will have better cold resistance than ordinary people. Because people exercise in a cold environment, it can improve the excitability of the cerebral cortex, and promote the coordination of various organs and systems in the body, enhance the function of the central nervous system to regulate body temperature, and balance the heat production and heat dissipation in the body, thereby making the body Adapt to cold weather.

Winter fitness boosts metabolism
Because the temperature drops, the blood supply of the human gastrointestinal tract increases, and the digestive function absorption increases accordingly. It is only natural that a good appetite is good.
However, in winter, many people choose to stay indoors and hibernate, and gaining weight is inevitable. At this time, if you can continue to exercise and lose weight, you can control your weight well and greatly reduce the risk of gaining weight.

What should I pay attention to in winter fitness?

Warm up takes longer
The warm-up exercise in winter needs to be done more fully than in other seasons, because the temperature in winter is relatively low, and the joints and muscles of the body are relatively stiff. If the joints, ligaments and muscles cannot be fully stretched, it will greatly increase the risk of injury during training. be more careful.
You can do 10-15 minutes of low-intensity aerobic exercise (such as jogging, slow rope skipping, etc.) to warm up, let the body sweat slightly, and then start the formal training.

Strengthen fitness
Winter fitness is recommended to increase the strength appropriately to help build muscle and accelerate the burning of fat. The intensity can be increased by shortening the rest time, increasing the number of exercises and groups, and appropriately extending the training time.
In order to avoid inhaling too much cold air, try to reduce the length of training time, try to control it to about 40 minutes, and do not exceed 1 hour at the longest.

Winter fitness must also be hydrated
Many people feel that fitness in winter does not need to sweat as much as in summer, and there will be no obvious feeling of thirsty during the whole process of fitness training. Even if it is cold in winter, I still sweat when I exercise. Replenish water in time between, during, and after exercise.
Even mild dehydration can easily feel tired, sleepy, inattentive, and even headaches. Pay attention to timely replenishment of water, try to drink warm water, not too cold or too hot.

Fitness exercises suitable for winter
The climate is cold in winter, so you can choose aerobic exercises with smaller movements and greater calorie consumption, such as running.
The speed of jogging should not be too fast, it is necessary to maintain a uniform speed. Patients with chronic diseases should choose a plan with low intensity and short duration. Middle-aged and elderly people and those with poor physical fitness should choose a plan with low intensity and longer duration. Young people and those with better physical fitness should choose a plan with greater intensity and shorter duration plan.