(1 ) Site Selection:
Should follow the principle of adjusting to local conditions, but more outdoor sports should be conducted. Outdoor sports training venues should be selected where there are flowers and trees, mountains and water, quiet and safe places, such as park lawns, under forest trees, beaches, lakes, rivers and other places. These places have a beautiful environment, fresh air, and green plants such as flowers and trees can absorb carbon dioxide and release oxygen under the effect of sunlight. On the beaches, lakesides, riversides, etc., the air is moist and contains a lot of air anions. Adequate oxygen and a large number of air anion and other factors have a good effect on the function and mental state of the human body's various systems, allowing exercisers to be energetic, refreshed, and promote recovery and health.
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(2 ) Time schedule:
In general, 6-10 o'clock in the evening and 5-7 o'clock in the morning are the best time to exercise. At this point, the general physical strength is restored, energetic, and the body is in the best physiological state.
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(3 ) Weather selection:
Hot: Exercise in hot weather, body temperature is not easy to spread (the body relies on sweating to maintain body temperature balance), excessive sweating during exercise, there will be enthusiasm (more calf calf muscle spasm), fluid loss, brain Insufficient blood supply, commonly known as heat stroke. Therefore, you should avoid exercising in hot weather, excessive sweating, or direct sunlight. In hot climates, exercise must be small and time must be short.
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Cold: The cold weather is the golden time for exercise and can achieve a multiplier effect. Low temperature in winter, the most suitable for aerobic exercise, generate heat during exercise, eliminate fat, benefit from weight loss bodybuilding. However, the cold weather is different. At this time, we must pay attention to cold and disease prevention.
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The warmth of the human body must first ensure the warmth of the head and torso. If these parts are stimulated by cold, it will reduce the supply of heat to the distal parts of the opponent, the foot and so on. As long as the body is warm, no matter how cold the hands, feet and other peripheral parts will not tremble, generally not easy to frostbite. Work out in cold weather or choose a place where there is plenty of sunshine and a sunny place, and gradually increase the time for outdoor exercise to improve the cold-resistance of the body.
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Strong winds: Strong winds cause more dust and microbes in the air, which increases breathing during exercise, causing large amounts of contaminated air to enter the body and affecting body health. Therefore, when you encounter windy weather, you should exercise indoors or reduce your exercise time and exercise.
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Heavy fog: Fog carries a lot of dust and toxic substances and pathogenic microorganisms dissolved in water droplets. In the outdoor exercise, these harmful substances can enter the body in large quantities, affect the gas exchange of the alveoli, relatively cause oxygen deficiency, prone to fatigue, lack of energy. Therefore, do not exercise outdoors in heavy fog days.
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(4 ) Sportswear:
According to the season selection, there should generally be clothing that can withstand cold, heatstroke prevention, softness, lightness, and sweat absorption. In the cool weather in spring and autumn, you can wear a shirt or sweatshirt, and then add a wool vest. In the winter, it is best not to wear cotton or leather clothing. You can wear more layers of clothing, such as sweatshirts, wool vests, sweaters, etc., in order to make the body light and comfortable, but to prevent cold. What kind of shoes to wear is important for exercise. Lightweight, well-fitted sports shoes will feel lighter and have better results.
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Do not wear masks when exercising. Masks can affect the progress of breathing and are not good for your health.
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(5 ) Preparation activities:
Exercise should be fully prepared before the exercise. Through preparation activities, the excitability of the central nervous system can be improved and the physical inertia of the body function can be overcome. Preparatory activities can open up a large number of capillaries, increase blood supply to muscle tissue, and thus increase muscle strength, flexibility, flexibility and coordination. Preparation activities can increase the synovial fluid in the joint cavity, enhance the ligament elasticity, increase the function of the joint ligament, and prevent the occurrence of sports injuries. Preparatory activities can also increase pulse and breathing, increase blood pressure, and improve the adaptability of heart and lung function.
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When exercising with a small amount of exercise, such as walking, qigong, Tai Chi, etc., you can have a little activity. When moderate exercise is exercised, such as jogging, swimming, table tennis and other sports, proper preparation activities should be done. The general activity is 3-5 minutes. When performing a large amount of exercise, such as races, ball games, etc., should be fully prepared for activities, generally need activities 7-8 minutes.
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When preparing activities, you can do various kinds of gymnastics (such as broadcasting, breathing exercises, exercises, etc.), or stepping and jogging, and other in-situ activities. You can also perform targeted activities such as local movements or strengths of hands, feet, and joints. , speed, flexibility, and other specific exercises to improve the temperature of deep tissue and promote blood circulation.
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