How to cold exercise after autumn

In the changing climate of autumn, people generally add clothes and quilts to protect themselves from the cold, but this is passive/outside the body. The proactive approach is: early cold tolerance or cold adaptation exercise to enhance the body's ability to resist the cold, improve physical fitness, so that in the autumn and winter cold season, to overcome the cold, to protect themselves. There are many ways to exercise against the cold, and the following are a few exercises that have significant effects.

Cold water bath

Aspiring cold water bath exercise, should seize the climate conditions of the gradual cooling of the temperature, proceed to cold water bath. General late summer and early autumn should start cold water bathing. Cold water bath exercise can also be slowly from the initial cold water exercise into the cold water full bath, there are four main ways.

Bathing

Bathing is the initial stage of cold water exercise. The body position in contact with water starts with the face and feet, which have a higher sensitivity. The water temperature is gradually reduced from slightly warm (from 25 to 35 degrees Celsius to 15 to 25 degrees Celsius). Before washing the face with cold water, rub the face and then rub the face, ears and neck with a towel. After rubbing the skin of the face red, wipe off the water with a dry towel. Cold water foot washing is appropriate to soak the feet for 1 - 2 minutes, available in both hands or feet uninterrupted rubbing, and then use a dry towel to rub the feet red and dry.

Rubbing bath

After the cold water bath, many times with a wet towel from the upper limbs, gently along the shoulders, back, chest, abdomen and legs scrubbing (towel to constantly soak in cold water when rubbing limbs, operating in the direction of the heart, which helps the venous blood reflux. Rubbing force should be gradual. Wet scrubbing time not more than 2 minutes, followed by a soft dry wool in the force of dry, so that the skin reddened, to promote recovery of body temperature.

Shower

Get used to cold water rubbing before starting to shower. Do warm-up activities before showering and do not take cold shower with cold water. At the beginning of the shower, spray a small amount of water on the whole body (first on the limbs and then on the torso) with a sprayer, and gradually increase the amount of water. When showering, you must wipe your body with a towel to promote rapid expansion of subcutaneous blood vessels. Shower operation action should be rapid, water shower time of no more than 1 minute. After the shower, also use a dry towel to rub the skin red.

Bathing

Bathing is the highest stage of cold water exercise. The temperature of the water into the water should be determined by the temperature and individual differences. Initially, you can start with slightly warm water, and gradually reduce the water temperature. When the body is immersed in cold water, both hands massage the body to speed up blood circulation. Time should not be too long, the body shivers before the end can be.

Cold air bath

Cold air bath is to arrange a certain amount of time every day to wear less clothes or wear short clothes and shorts to exercise outdoors. Some data show that in the environment of 12 to 14 degrees Celsius exercise 8 hours a day, 6 days a week adhere to 1 month can effectively improve the ability to withstand cold. However, we should pay attention to the weak, do not practice in windy weather, do not go out to practice by the window or on the balcony and so on.

Exercise cold resistance

Exercise can generate heat. After autumn, appropriate participation in a variety of sports, can enhance physical fitness, enhance the body's ability to resist the cold. There are many sports programs that have anti-cold effects, such as morning exercises, exhibition running, taijiquan, walking, etc. They can also be combined with air baths to do deep breathing exercises to adapt the body to changes in the heat and cold outside. People of different ages can choose different exercise programs. Young people can climb mountains, play ball or swim, while the elderly can jog or play tai chi. As the weather gets colder, the amount of exercise can be gradually increased, so that the quality of the body will be improved. If you can continue to exercise in the winter, the benefits are even greater. The cold will make the blood vessels contract, and exercise makes it expand, which will effectively prevent atherosclerosis and hypertension, which is an important measure to prolong life.

Diet for cold tolerance

In the diet to improve the body's ability to withstand cold can be. 1. Proper supplementation of calcium and iron can improve the body's ability to withstand the cold. Milk, soy products, kelp, nori, shrimp, etc. are rich in calcium; animal blood, egg yolk, pig liver, soybeans, sesame, black fungus and red dates are high in iron. 2. Supplemental protein can help the body produce heat. Protein-rich foods include: dog meat, mutton, beef, chicken, shrimp, sea cucumber, eggs, soybeans and so on. 3. Iodine-containing foods can also promote the secretion of thyroxine, anti-cold and cold. Foods rich in iodine include kelp, tamari, sea cucumber, spinach, dried scallops, lobster, hairy vegetables, shrimp skin and so on. 4. Eat more glutinous rice, lentils, carrots, chestnuts, walnut meat, dates, cinnamon and other warm food ways to help the body warm up and improve the ability to withstand cold.