Things to change when exercising in autumn and winter

The weather often turns cold in the autumn and is much colder in the winter, especially in the morning. So, your exercise routine also needs to change.

>>>The best time to exercise

1. Exercise later in the morning

In autumn and winter, the weather in the morning is usually colder than in the summer, early morning may have dew. Moreover, in the early morning, trees do not photosynthesize, so the amount of carbon released by the trees is still high in the air. in autumn and winter, late in the morning, the trees also get late.

So if you go to exercise early in the morning, it will be even more harmful to your health. Please wait for the sun to be clear, more oxygen in the air than carbon will be healthier.

2. Longer boot

Even if you exercise in any weather, you need to start your body first. But when it is cold, you should do this a little longer because your body is worse than the hot weather.

Warming up before exercise will help to release mucus in the joints, which can reduce injury. If you're exercising in cold weather, extend it a little longer and increase your intensity more slowly than summer episodes.

In particular, in cold weather, you should not go barefoot to exercise because if your feet are cold, it will make your body more susceptible to cold hands and feet, arthritis and many other diseases.

3. Notice the breathing exercises

Cold air is one of the reasons that makes you susceptible to sore throat and respiratory diseases. So, during practice, if you don't pay attention, you will easily get these diseases.

Learn to breathe through the abdomen (take a deep breath to fill the abdomen with air through the nose and then exhale). During exercise, you should avoid opening your mouth so that air does not get into your abdomen through the airways, thus avoiding the risk of sore throats and other respiratory diseases.

4. Pay attention to the dress

When the weather changes, it's time you need to change in your gym clothes. If you wear less clothes like when you exercise during the summer, you will be very susceptible to colds because your body has not been warmed up quickly. You also should not wear thick clothes because during the exercise, your body will warm up, if you wear too thick clothes will be very hot. Instead, you should wear many layers, during training if you feel too hot, you can remove them.

5. Should practice in a well-ventilated place, few people

Normally, each person emits 20 liters of carbon dioxide per hour, so if exercising in a closed gym, there are many people exercising at the same time, the amount of carbon dioxide in the air will increase rapidly, making the air In the contaminated gymnasium, easily lead to dizziness, fatigue, nausea. As a result, your physical activity does not work well.

Therefore, you should avoid exercising in rooms too many people. Ideally, choose a place to practice outdoors, sunny and covered areas are best suited to exercise in the winter.