It is winter, so provide a suitable winter sports decompression plan for beginners to refer to. In fact, there is no best plan for what sports, only suitable for oneself and can stick to it, is the most effective plan. I hope everyone can make reasonable modifications according to their personal situation to make suitable plans.
Suggestions on Winter Sports Program
1. Working day recommendations
Every 5 working days, smoke 3-4 days, and exercise for half an hour every day.
You can choose the specific exercise method. Perhaps the simplest exercise method is running. Beginners can start with fast walking and then transition to jogging. If you can’t hold on for half an hour at a time, you can alternate fast walking and jogging.
If possible, walking to and from work is actually a good exercise. Not only do you do sports, you can also think clearly about some problems on the way to and from work, just like talking to yourself, which helps relieve pressure.
If you can’t do outdoor activities in rainy and snowy days, it is also good to go to the gym for training or do some moderate or low-intensity calisthenics at home.
The exercise time should not be too rigid, as long as you can spare half an hour. The key is to concentrate on the exercise and minimize distraction within this half hour. It is a good practice not to bring your mobile phone with you during exercise.
2. Weekend recommendations
On weekends, you can smoke 1-2 days to do some sports you like.
Many people usually work indoors. Therefore, if possible, try to exercise outdoors. Running, football, basketball, badminton, etc. are all good. Of course, if conditions permit, it is also good to go to the gym and sweat all over.
3. Exercise Needs Rest Days
For those who have just started sports, it is recommended to choose two days a week as their rest days.
What does not do any exercise during these two days, except stretching. Planned arrangement of two days of rest can give time for motor nerves and body to recover completely without fatigue caused by excessive exercise. Having relaxation and relaxation also helps to stick to exercise.
It takes about three weeks to form a habit. Arrange and stick to the exercise for three weeks in this way. I believe you will form the habit of exercise and your body and mood will be greatly improved accordingly.
Precautions for Winter Sports
1. It is cold in winter. Pay attention to warm up fully before exercise. Pay attention to starting from low intensity during exercise to prevent injuries.
2. Winter is dry, and attention should be paid to supplementing water before, during and after exercise. Take a cup with you and drink water in small sips is a good way to replenish water.
3. Winter is a season of frequent colds. Pay attention to eating more fresh vegetables and fruits and supplementing vitamin tablets in an appropriate amount, which is helpful to enhance immunity and prevent colds.
4. In addition, the winter sports dress should be warm and cold. The dress standard is to sweat slightly during the exercise. After the exercise, be careful to keep warm and prevent catching cold. Don’t be like the madman in this video.