Exercise too intense. Also due to pre-exercise overeat, drink too much, and belly cold cause stomach cramps. Winter and spring and summer fitness program fitness program there are two significant differences compared. First of all, timing is very different from people of all ages according to their physical condition to select the activities of the time period. Young as the
Body’s ability to adapt to climate strong, good physique, physical strength and quick recovery, fitness winter time can be arranged in the morning and afternoon; middle-aged adaptable little worse, you can after work, 18 points -20 points, compared physical and psychological relaxation time for exercise; old time winter fitness should generally be selected in 14 points -19 points, their bodies
Less, choose the highest temperature, sunshine time for fitness activities more easily opened, so as to avoid physical harm. Second, the winter sun fitness program in the spring and summer with the choice of fitness program is different. Stress in the sun in winter sports, while the spring and summer activities are required in the shade to avoid heat stroke.

Local muscle pain can be hot massage; oral vitamin C; acupuncture and electrical stimulation have a role. Muscle spasms known as cramps. Movement is prone to the back of the gastrocnemius muscle in the calf. On the spastic muscles to do traction. Gastrocnemius muscle spasm such as when the knee is straight, and with the massage, pressure points, kneading and
Venezuela, Yongquan so. Pole and the second breath In strenuous exercise, particularly in the Middle and Long Distance, the energy consumption, lower limb to reduce blood reflux, oxygen debt continue to accumulate, when up to a certain extent, there will be short of breath, chest tightness, unbearable, heavy lower limbs, incoordination, and even nausea phenomenon in exercise physiology is called
"extreme." Second breath: "pole" appears, the appropriate speed slow motion, and note that additional deep breath, carry on, these reflect the will gradually ease and disappear. Then function again improved, to support increased ability to improve movement, coordination of action becomes effective, a new balance of physiological processes, such a phenomenon called "second breath." Mainly due to insufficient preparation and

Avoid the cold air directly stimulate the trachea. Movement should not wear too many thick clothes to avoid a lot of sweat. But the exercise must keep warm to prevent cold. Should not drink water soon after exercise. Exercise 20 – 30 minutes, may be appropriate saline or warm water to drink light to complement the body of exercise to
Lose excess water and salt, but not He Liangshui. During exercise in long-distance running, to strengthen and develop good nutritional eating habits. In the long-distance running exercise, the body to enhance metabolism, increase energy consumption, rational nutrition and food hygiene to help stabilize the balance of the body environment, enhance and restore the body’s adjustment to be fit and healthy
Effect. To have adequate amount of food. To note that additional quality protein, such as meat, eggs. Should pay attention to the supply of food containing inorganic salts and vitamins. Such as: soy, shrimp, green vegetables, kelp, seaweed, and fresh fruit diet health and develop good eating habits. In a larger amount of exercise after exercise, muscle pain often occur.

Requirements, compliance with the principle of gradual and systematic principle, the formation of motor skills to master the rules. In the long-distance race in preparation of training must be full, organize activities to be done after exercise. Warming quickly to help the body function of the system into operation, to meet the requirements of vigorous exercise, reduce or prevent the
Occurrence of sports injuries, warming-up activities can be jogging and doing gymnastics muscles of each joint. Organize activities to the human body from the intense campaign for better state of gradual transition to a state of relative quiet, and can eliminate the metabolites of the body, reducing muscle soreness and fatigue. Organize activities do deep breathing and relaxation of muscles
In the gym. Long distance running, we should pay attention to the rhythm of breathing and to coordinate. Breathing methods vary, generally two or three steps and exhale for a smoke two or three steps, breathing to nose and mouth at the same time, use the tip of the tongue rolled micro-distance running in winter lick the palate, and to

Fitness program activities after the winter, to reach the best fitness results, the key lies in upholding, not because of cold or snow to give up easily. Texas Women’s University sports expert John Duncan, a survey has been done to prove: exercise intensity is not the most important, regular is the most important. Select a good time for winter fitness
Long-distance running is the best means of physical exercise in winter, through long-distance running exercise can improve the respiratory and cardiovascular system function, enhance the body of the external environment and climate resilience, enhance the body’s immunity and resistance to disease. However, long-distance running in winter should pay attention to the following questions. Understand their function, and exercise capacity, health
Standards, reasonable arrangements for physical activity (especially the initial phase of long-distance running). Understand the physical process of long-distance running a series of "physiological response", in particular, limit the second time breathing, muscle soreness, athletic injuries to master the law and other protection. Engaged in long distance training, you must follow the laws of physiological changes, consistent with movement health

The winter decline in people’s immunity, susceptibility to disease, therefore, another winter fitness program focuses on training through effective to prevent diseases. However, no plan, no regular exercise not only can not keep fit, but also because of physical discomfort and illness. Winter weather is cold, the outbreak of anaerobic exercise can trigger discomfort or even injury, so be sure
To select fitness small range of motion, heat consumption of the aerobic exercise. On specific projects, may vary according to age differences: young people, can be arranged running high-impact aerobic exercise, it can consume more calories; middle-aged people can be arranged brisk walking, jogging, stair climbing and other low-impact aerobic exercise; elderly may cause a walk, yoga, tai chi and
Other projects. Winter exercise can increase young people to the appropriate amount of exercise, time can be longer, such as running, spring and summer can be more than 10-15 minutes to the middle-aged general health have declined, not because the gym is not busy with work, and according to Winter Fitness amount specified in the plans to develop a good

With the popularization of health knowledge, more and more people are realizing, according to a scientific and effective fitness program for exercise, than to spend much more expensive to purchase health care products practical. Act quickly for their own set of winter fitness program it. Winter Fitness Program features American fitness expert, said Brown, winter fitness program has two characteristics:
First of all, winter fitness program should focus on weight loss to develop. Winter enhance human digestion, appetite, body weight in the winter, many people have reached the most. On the other hand, when the consumption of heat in winter exercises are also great, is to remove fat and a good season. According to report, in the National Weight Control
Will be all the thousands of members, each of them have a successful weight loss experience of about 14 kg and have maintained weight loss for at least 3 years. Speaking of weight loss experience, the members agreed that the winter is to maintain weight loss record year, the most critical moment, the most important means is the movement. Secondly,