Sports guide for cold weather: avoid 2-hour exercises and warm up for a while!

The weather is getting colder, and the temperature difference between day and night is getting worse, and the cold current is coming one after another, which has greatly reduced the enthusiasm of many people for sports! In fact, as long as you master the cold current sports guide, you can run with peace of mind!

Cold current sports guide, health jingle

Cold currents are coming, as long as you are willing, every day is a sports day!

However, with the temperature drop of the cold current, the weather is cold. Even for people with sports habits, the temperature of the cold code will narrow blood vessels and reduce blood flow. At the same time, the symptoms of ischemia occur. Once you go out to exercise, it may increase the risk of cardiovascular diseases, such as the chance of myocardial infarction.

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Professional doctors also call for the fact that even if they are usually in sports, when they encounter cold waves, it is more dangerous to insist on sports than not. You must hold back and leave, but is it really not suitable for sports when the weather gets cold? In fact, if you do these 4 points well, it is not impossible to exercise!

Cold flow guide, principles to protect and follow

During the cold flow period, cold air makes the muscles and joints stiffer, and blood circulation slows down. If the body is not warmed up properly, it is easy to cause strain or joint injuries. In addition, the heart and lungs in the body are more burdened, and movements in the early morning and late night are particularly prone to cause respiratory and cardiovascular problems. When choosing to exercise during the warm day, it can reduce the impact of cold environments on the heart and lungs and muscles, and avoid health impacts due to the weather.

Please follow the 4 tips for the Cold Flow Sports Guide, so that you can feel at ease during the Cold Flow Sports period. It is really not recommended to just move directly without any preparation! In cold currents, you must still follow the precautions for sports when the weather is cold.

Cold current sports guide 1: 大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大大Finally, after the exercise, don’t forget to dry your body tightly, and wear warm clothes back to avoid sluggishness.

Cold Flow Sports Guide 2: Avoid running in the early morning and alternate with day and night

If you really want to go out to exercise, then don’t be in the coldest time! That is when the temperature changes greatly in the early morning and day and night, it is easy to increase the chance of cardiovascular disease. Once chest sagging, upper abdominal pressure on the left front chest, difficulty breathing, palpitations, cold sweats, numbness in the hands, you should stop exercising and take the medicine as soon as possible.

Cold Flow Sports Guide 3: Warm your body, 5 to 10 minutes longer, which must be done before every exercise. This can reduce the occurrence of cramps or other sports damage, and at the same time, it can also maintain a certain level of sports performance. You can warm your body according to dynamic stretching, drum relaxation, core activation and other processes. It is recommended to warm your body 5 to 10 minutes more than the hot weather.

Cold Flow Sports Guide 4: When the weather is cold, you still have to drink water

Although it is not easy to sweat when the temperature is low, it does not mean that you don’t need to drink water after exercise! It is recommended to replenish about 100 ml of water every 15 minutes. In addition, remember that the daily drinking volume is based on the amount of 30 ml of water per kilogram, that is, the weight is 70 kg, and the daily drinking volume is recommended to be 70*30=2100 ml.

In short, sports is a good habit. When you move at any time and listen to your own body's voice, you will not feel bad about the weather, and it is a sports day every day.

Cold current sports guide, you must abide by

Cold currents coming, and pay special attention to keeping your body warm before and after exercise! Before exercising, you must extend the warm time to help muscle activity and avoid causing damage from cold weather. After exercising, you should not neglect to relax the tension and quickly change into dry clothes to prevent cold air from entering your body. In addition, it is recommended to avoid low temperatures such as early morning or late night, and choose to exercise during the warmer day to keep your body energetic in the best conditions and survive the winter healthily!

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