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冬季鍛煉需注意什么

2022-02-22 閱讀:10

冬季天氣寒冷,條件比較惡劣,如能堅持冬季鍛煉,則可以提高身體素質,改善機體的應變能力。作為中老年人,在冬季鍛煉時應注意以下幾點:

做好準備活動正式鍛煉前,要先做徒手活動,尤其要注意多活動腰部、腳趾、踝關節及膝關節等部位。同時把手、臉、耳搓一搓,促進血液循環。

預防凍傷運動時著裝要合適,衣服不可穿得太厚、太緊,以免影響血液循環和關節的活動,妨礙運動;也不要穿得太少,特別是剛開始運動時;不宜穿皮鞋在戶外鍛煉,宜穿保暖性好且柔軟的運動鞋;鞋襪要保持干燥,鞋帶不要太緊,雪天鍛煉時注意扎好袖口和褲腿,防止凍傷。

預防感冒正確的呼吸有助于預防感冒。鍛煉時用鼻呼吸或鼻口并用呼吸較單用口呼吸好,前者可減少冷空氣對咽喉和氣管粘膜的刺激,可預防上呼吸道感染。有的人在跑步時,不習慣用鼻呼吸,鼻口并用也掌握不好,這時可以口含一塊干凈手帕跑步,便可以自然地進行鼻呼吸。

合理安排鍛煉項目可酌情多進行一些動力性項目,如慢跑、爬山、滑冰、球類、武術等運動。

及時調整運動量一般的健身性鍛煉,時間不宜過長,強度不宜過大。當身體不適時,要適當減少運動量;天氣情況惡劣時,可在室內進行一些適當的運動項目,避免不良環境因素的傷害。

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