You do not want to 'hibernate', do not want to go out. Pinch his belly on the fat, a little thought out running jogging idea, but outside the temperature, let you retreat. Do not tangle, take a look at the following recommendations, autumn and winter You can also exercise.
Do not think too much
Running in cold weather, the biggest hurdle is psychological, and the worst part of winter running is the fear of a few minutes before starting, most runners agree. Do not be intimidated by cold days, not as bad as you think.
Protect the limbs
When the body's core body temperature is below 35 ° C, the skin contracts to limit heat loss from the body and to direct blood flow to the nucleus as well as the internal organs, which is why when you go out, your hands, feet, earlobe, and nose - The farthest nuclear - will be the first to be frozen.
Therefore, be sure to wear a hat, finger or finger gloves, bibs, hats, headbands, and sweat-wearing socks.If running in the snow, wear a lightweight shoe cover to prevent dampness of the shoes.Do not apply Vaseline or Other lubricants - they do nothing to protect against the cold.
Exercise should be gradual
Winter exercise, the amount of exercise should be from small to large, and gradually increased, especially running. Should not be sudden dramatic long-distance running, there must be some time to trot, and other activities good limbs and joints until the body fully adapt to increase the amount of exercise. After exercise, If the body feel strong, relaxed, energetic, physical and mental function, appetite, sleep well, indicating that the amount of exercise is appropriate; if you feel weak, unable to lift the spirit, tired, loss of appetite, disgusting exercise, it is necessary Pay attention to reduce the amount of exercise, or use other sports training methods.
Appropriate clothing thickness
Winter outdoor exercise, began to wear more clothes, wearing light and soft clothing, not too tight, after warm-up, it is necessary to take off some thick clothes. After exercise, if sweating more should sweat dry, go to Sweat, sportswear, shoes and socks, while wearing a cap to prevent heat loss.In addition, should be based on personal fitness to choose the appropriate sportswear, minimize body exposure, attention to the extremities and ears and other parts of the warmth, such as To wear gloves, earmuffs and so on.
The same diet as regular training
Even when you do not want to, sweat on cold days may be less than on a hot day, so you do not have to drink too much water, and cold also weakens your thirst.However, The body is also prone to dehydration, leading to fatigue, damage play. Must be good before the start to add water. Also, be sure to add energy.
In cold weather, you may consume more energy, especially when you have to deal with snowdrifts and icy ground. In addition, shivering, the body's natural reaction to heat, also consumes the energy the muscle uses to generate glucose.
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