1. Attention to time: human activities are controlled by the biological clock. It is particularly beneficial to health to arrange exercise time according to the law of the biological clock. Winter fitness is ideal between 2 pm and 7 pm. The best time to exercise in the morning is around 10 o’clock. The air pollution in these two periods is less, and people’s exercise ability is also at a higher peak, which is more suitable for exercise.
2. Pay attention to clothes. During fitness, the clothes should be soft and not too tight. After warming up, take off the thick coat. When exercising outdoors, you should pay more attention to keeping warm. After exercise, your body heats up a lot. You must not stand in a windy place to blow. You should go back indoors as soon as possible, dry your sweat, and change into clean clothes.
When exercising outdoors, you should especially protect your head, back and feet. Cold air invades your body from your fur, mouth and nose, which not only affects the effect of fitness exercise, but also makes you sick with cold. Usually some fitness lovers like to wear fitness shoes for winter, which is not good. Because of the fast heat conduction of rubber soled shoes, the soles of the feet are easy to be cold when not exercising, resulting in frostbite, arthritis and other diseases.
3. Pay attention to sports methods. When participating in fitness activities, you should choose appropriate sports according to your own specialties, hobbies and interests, and increase the practice density in a planned way to gradually extend the exercise time. Exercise intensity should be appropriate. The appropriate intensity and reliable pulse value are determined.
The research shows that the highest safe pulse value for exercise and fitness is 170 times / min for people aged 20-29 years; The pulse rate of 30-39 years old was 160 times / min; The pulse rate of 40-49 years old was 150 times / min; The pulse of those over 50 years old is 140 times / min.
4. Pay attention to the environment. In winter, it is not suitable to do fitness exercises in the courtyard filled with soot and turbid air. At the same time, pay attention to the weather with too bad weather conditions, such as windy sand, heavy snow or cold weather, and do not exercise outdoors for the time being. If you want to exercise outdoors, you should pay attention to choosing a place facing the sun and avoiding the wind.
When exercising in the gym, keep the indoor air well ventilated and fresh. If people live in an environment with closed doors and windows and serious air pollution for too long, they will suffer from dizziness, fatigue, nausea, loss of appetite and other phenomena, and the effect of exercise will naturally be poor.