Quanzhou Hospital experts to explain how to exercise in winter

 Many people have to worry about winter sports should do, if too intense and easy to catch a cold. Too gentle to live and not achieve the effect of exercise. The following experts from the Hospital of Quanzhou about the movement of several winter training:
1. Winter Swimming Winter swimming is called vascular gymnastics, pay attention to gradual.
Exercise Tips: As long insisted on the line throughout the year. No winter swimming exercise habits do not force. novice should be sufficient to meet test the water, chest and head after the water film, the body to adapt to cold stimulation. weather gets cold, winter swimming distance, time to reduce. If you feel a bit sore hands and feet, indicating the amount of exercise almost the same. launching soon felt cold, numb fingers and dizziness, you should immediately terminate the winter swimming.
Exercise Taboo: Winter Swimming prohibited in patients with heart disease and liver and kidney.
2. jogging prevailing international jogging 12 minutes.
Exercise Tips: Jogging is now more and more attention. older or no exercise can be the basis of the initial public four or five minutes before exercise and then gradually extend the time. Running withstand the tongue palate as much as possible, so that air from the nose into the body as much as possible to avoid cold air to stimulate the throat, causing throat cold and inflammation.
Recommended sites: park or wide streets and sidewalks are suitable for the public square.
3. climbers can strengthen the cardiovascular system.
exercise essentials: mountain climbing regularly, can increase muscle strength, joint flexibility and body coordination, speed climbing moderately, can gradually increase Great climbing height. winter when the snow-covered mountain climbers do not; wind not too strong climbers. the best people with the mountain, look after each other.
4. bicycling to strengthen the cardiovascular system.
Training Tips: Cycling young and old Safe, but excessive exercise can improve blood pressure, heart burden, people are advised not to engage in related diseases. exercise is best to wear a helmet, knee, ankle, elbow to strengthen the protection.
Recommended lines: the most in the elderly not too far away from a good workout.
Quanzhou Hospital Experts: Winter fitness, the key lies in participation. Professor Chin said, the winter training program can also choose to jump rope, aerobics, sports and other sports equipment, as long as like, the body can withstand, can participate.
Note: the elderly and persons suffering from some diseases, the situation should be selected according to their own exercise program. stroke patients, hypertension, diabetes patients should be mainly on foot, exercise, pay attention to when measured; Do not exercise with low blood sugar, calcium deficiency have suggested motion in the sun, enhance vitamin D, in order to enhance the absorption of calcium. Note also that winter clothes and subtraction exercises. when old people better to wait until then to sunny outdoor exercise.   Sports Time: Daily from 4 pm to 5 am the best, some people used to the morning exercises, often fasting, blood glucose is too low, the effect is rather poor; some people exercise at night, has led to over-excitement, the formation of insomnia.
Winter Nutrition: Exercise to strengthen the protein, carbohydrate supplement. eat before swimming can be a number of iron and vitamin c in foods such as chicken poultry, fish and shrimp; bicycle before exercise, a small amount of edible food containing glucose, such as macaroni, cheese, pasta, bananas, etc.; climbing the previous day to eat some sugar-rich foods such as potatoes, rice, pasta.