6 things to change when exercising in the winter (part 1)

November and December are when the weather turns chilly and it gets colder when it actually gets winter, especially in the morning. So, your fitness routine needs to change too.

  1. Exercise later in the morning

In late autumn, when the weather changes to winter, the morning is often colder, and early in the morning there can be fog. Moreover, in the early morning, the plants do not photosynthesize, so the amount of carbon released by the tree is still high in the air. In autumn, winter, it is late morning so the tree’s photosynthesis is late.

Therefore, if you go to the gym early in the morning, it will be more harmful to health. Wait for the morning to clear, the amount of oxygen in the air more than carbon will be better for health, especially for people suffering from respiratory diseases.

Wearing warm enough, doing exercises in a cool place and drinking enough water … are things to keep in mind when exercising in the winter.

  1. Boot longer

Whether you are exercising in any weather, you need to start the body first. But when it’s cold, you should do this a little longer as your body in winter will be more inert than hot weather.

Warming up before exercise will help release mucus from the joints, thus reducing injury. If exercising in cold weather, make it a little longer and increase the intensity slower than summer.

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

  1. Pay attention to breathing exercises

Cold air is one of the reasons that makes you susceptible to sore throat and respiratory diseases. Therefore, during exercise, if you do not pay attention, you will easily get these diseases.

Learn to breathe through your stomach (take a deep breath so that the air gets through your nose through the nose and then exhale slowly). During exercise, you should avoid opening your mouth so that air does not enter the abdomen through the trachea, thus avoiding the risk of sore throat and other respiratory diseases.

Skin and hair care before playing winter sports

Know how to take care of skin and hair properly when playing sports so that sport really brings health and beauty to every person.


In the cold, dry weather of autumn and winter, what bothers you most is your skin and your hair becoming dry. For those who play sports in this weather, it is even worse. Know how to take care of skin and hair properly when playing sports so that sport really brings health and beauty to every person.

When playing sports, you must exercise vigorously, the body organs must work more, all metabolism in the body is enhanced, so the amount of water excreted from the body will be faster.

Dehydration will be evident on your skin and hair. But do not worry too much, but should take care of skin and hair according to the advice of experts.

Chăm sóc da, tóc khi chơi thể thao mùa đông

When you are preparing to practice, you should carefully remove your make-up and wash your face with a cleanser. If you do not remove makeup, sweat will blend with the cosmetics to penetrate deep into the skin, resulting in skin rashes, pimples, dermatitis.

After removing make-up, you should not rub moisturizer because the cream is usually oily, which will clog the pores and the stagnation of the sebaceous glands on the skin making you very prone to acne. If, after removing make-up, you feel that your skin is drier, don’t worry, you only need to gently massage your face for 5 minutes, the feeling of dry skin will disappear.

When playing sports, the oil glands will produce a lot of oil to make the skin less dry. You should not wear makeup when practicing. If you are not confident in the absence of cosmetics, use only eyebrow pencil and lipstick.

Kết quả hình ảnh cho Chăm sóc da, tóc khi chơi thể thao mùa đông

It will make your face fresher. Moreover, when the weather is dry, the skin is prone to redness or scratches when affected. You should choose sports clothes made of soft, breathable, sweat-absorbing fabric to protect the skin.

With hair, to prepare for training, you need to tie your hair neatly. You should tie your hair high and use a headband to keep your hair from falling into your face. Do not tie your hair too tight, otherwise it will damage your scalp and break your hair while doing exercise that requires lots of exercise such as aerobic or running. A little conditioning should be applied to the areas where hair is tied up.

Do not refuse to do yoga in the winter!

Practicing yoga is a way for you to train both mentally and physically. And especially, yoga will be more effective when you practice in the winter.


You may think that summer is the best time to practice with all exercise, including yoga. However, studies on yoga suggest that practicing yoga in the fall and winter is more effective.

Here are the benefits that winter yoga gives you!

Helps keep warm

Starting a cold day with a few simple yoga movements like stretching or sun salute is a great way to start a healthy and warm day.

Yoga is more effective when you exercise in the winter. Not only does it help warm the body, yoga is also a way for you to improve the frequent aches and pains, especially in the elderly.

Increases resistance

Winter is also the time when bacteria and viruses cause disease. With regular yoga practice, you can help boost your immune system, help your body strengthen resistance, prevent viruses from harming your health.

Please consult the experts to get a list of the best exercises as well as the training plan!

Increased stamina

The harshness of winter sometimes makes you uncomfortable and want to escape. However, with the meditation of yoga, you will maintain a more stable mood, and thus will help you increase your stamina, whether with the cold of the weather or discomfort. that winter brings.

Improve sleep

Regular yoga practice combined with the habit of going to bed on time, not staying up too late and getting enough nutrients is a way to help you have a better sleep this winter.

And above all, as with all other forms of exercise, with yoga, when you are determined to practice, have a detailed, specific and persistent training plan with it, yoga will be a great companion both physically and mentally. So, do not ignore your practice habits anyway!

What do you need to keep in mind when jogging in the winter?

What does winter jogging need to keep in mind to ensure safety for the health of many of you who are planning to join jogging in the cold season?


Today, we would like to share with you some interesting information around this jogging question!

Keep your body warm before jogging

When winter jogging, you need to keep your body warm in cold weather. Clothes should be made of synthetic fibers, absorbent sweat well and the outer layer if waterproof (light) is better. You should wear a jacket while starting and waiting for time to run. Bring a thin raincoat if the weather forecast is rainy. You can wear it while starting to protect yourself from the wet and avoid the cold wind blowing directly into your body. Do not wear a style brakes are very susceptible to colds and you should not wear too thick as this will make the body feel uncomfortable.

Lưu ý khi chạy bộ mùa đông

Protect your face, head and ears when jogging

Jogging in the winter when the temperature is low, you should wear hats and gloves. If the weather is cold, then you can use a mask to cover the face and neck. In addition, the winter air is usually dry and cold so it can cause bronchospasm and you need to limit the air that enters your lungs. Running with a lightweight mask on your face gives you more warm air before breathing in your lungs.

Do not run too early

In the winter, the weather in the morning is usually cold and the morning can be foggy. Moreover, in the early morning, the plants do not photosynthesize, so the amount of carbon released by the trees is still high in the air. So if you jog early in the morning too harmful to health. Wait for the morning to clear, the amount of oxygen in the air more than carbon will be healthier.

Warm up before jogging

For any exercise, warm-up before training is essential and extremely important. When winter jogging, warm up your muscles, joints and body parts to warm them up before starting on the correction exercise.

Breathe properly when winter jogging

As mentioned, you are very susceptible to respiratory diseases when exercising in the cold weather. So, pay attention to breathing when exercising jogging outdoors. Learn to breathe through your belly (take a deep breath so that the air gets through your nose through the nose and then exhale). During exercise, you should avoid opening your mouth so that air does not enter the abdomen through the trachea, thus avoiding the risk of sore throat and other respiratory illnesses.

Khởi động trước khi chạy bộ mùa đông

Drink enough water when running in the winter

Although it is cold in winter, your body will still sweat like you do in the summer. Therefore, you should add almost the same amount of water as summer jogging. You should drink when you feel thirsty and drink with a suitable amount of water (about 200ml every 20 minutes running).

Shorten the run when rain, slippery

If it rains heavily, the roads are wet, then shorten your steps and watch out for those around you. With such weather conditions, you can hardly expect to achieve a personal record. Therefore, you should run with safety criteria placed on top.

Keep warm after a winter jog

Even though you feel your body is still warm when you reach the finish, wet sweaty clothes and cold wind quickly pull down your body temperature. Take off your running clothes as soon as possible and replace them with dry clothes and continue to relax. At the running competition, you should tell your family, friends to prepare coats, towels, dry clothes at the finish line to warm your body as soon as you finish.

Attention when children learn basketball in the winter

As you all know, basketball is a very popular sport today. The movement of studying basketball at schools, clubs, sports centers is being formed and developed quickly and is difficult to control. Not to mention that children take advantage of their free time to play spontaneously.


Thus, it is difficult to control the training time, the way to practice and how to play the ball for children accordingly, effectively and minimize the unfortunate injuries. Today, we would like to share a few notes when children learn basketball in the winter.

Always keep your body warm

It sounds a bit ridiculous, but that’s what many kids don’t notice. Due to the mentality of practicing, enjoying playing and excitement, in the process of preparing to play, children are always engrossed in playing, so they do not pay attention to wearing warm clothes to keep the body warm. Plus the psychology of playing much will warm people. Although not wrong, but the whole body is still not moving, the body still needs to be kept warm before the impact of the weather.

Kết quả hình ảnh cho basketball in the winter"

More dangerous is that after the training is complete, the baby just casually wears workout clothes to leave without adding warm clothes. This is extremely dangerous because after the body is moving a lot of skin cells, pores relax to excrete sweat so cold air can easily penetrate into the body. Therefore, parents should proactively advise the baby to always keep their body warm before and after exercise to ensure the health of the baby.

A suitable diet

Adjusting the diet, the types of food accordingly are extremely important. Limit cold foods as it is not good on cold days. Should add vitamin-rich foods to provide energy for the baby’s body. Should add a lot of water in dishes because the winter psychology of babies is very lazy to drink water so a lack of water for the body is very likely.

Kết quả hình ảnh cho basketball in the winter"

Warm-up thoroughly

In the process of exercise and sports. Especially learning basketball, the warm-up process before practicing is extremely important. The warm-up before training is extremely important. In addition to starting to increase the ability to practice and limit injuries, the warm-up in the winter also helps to warm the body before entering the process of playing.

3 things sports players should note when winter comes

In winter, due to the effect of cold air, the temperature drops sharply. 3 things below are necessary to ensure health, especially for sports lovers this season.


Certainly with the passion for sports, even the cold weather in the winter will not hinder your passion. But have we paid attention to preserving our bodies when participating in cold outdoor sports? The following tips will be extremely helpful for you.

This sudden change of temperature accompanied by thunderstorms requires people to prepare especially for sportspeople.

Always keep a warm coat

Because this is the first strong cold air since the beginning of the season, the temperature changes quite suddenly. Having a coat ready to go to the gym, soccer field or simply to warm up will help the body get used to the cold weather.

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Have dry towels and clothes ready after playing sports

When playing sports, the body will sweat even in cold weather. For hot days, we can comfortably leave sweaty clothes to ride a motorbike or walk home to cool and dry sweat.

However, you should not do this when the weather is chilly because sweat on your skin and clothing under low temperatures will easily cause a sports player to catch a cold.

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Therefore, having a towel ready to wipe off sweat and dry clothes to change after a workout is a simple yet effective way to keep your body from catching a cold.

Prepare a mask

Cold air can make you more susceptible to respiratory infections. The use of a mask when traveling outdoors will help reduce the risk of exposure to cold air.

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In addition, in urban areas, during the intermittent seasons, the occurrence of heat inversion increases the concentration of ultra-fine PM 2.5 dust that is harmful to the airways. Wearing a mask when outdoors must help you avoid respiratory illnesses.

Why did Solskjaer decide to buy Mandzukic in the winter?

Since becoming the head coach M.U, Ole Gunnar Solskjaer has always been loyal to the philosophy of buying young players. However, he plans to bring in a 33-year-old player like Mario Mandzukic in January. Why is that?


The Reds have been linked with the Juventus striker all summer but no deal was reached. Solskjaer eventually removed Romelu Lukaku and Alexis Sanchez but could not bring about a replacement. Man United was in crisis in attack when Marcus Rashford and Anthony Martial were injured and deteriorated.

Meanwhile, Mandzukic decided to stay at Juventus, confidently maintaining his position under the new coach Maurizio Sarri. However, Sarri chose Gonzalo Higuain and Mandzukic bitterly to sit in reserve at the beginning of the season, not going to play for a minute.

With the predicament of both sides, the contacts were restored. Man United need a striker who can help them score goals and Mandzukic need a place to play regularly.

Vì sao Solskjaer quyết mua Mandzukic vào mùa Đông?

According to statistics, in the last 4 seasons, Mandzukic always scored 10 or more goals. But the number of goals is not his most outstanding. Contributing to the game and the ability to shine in important moments is the strongest point of the Croatian striker.

At 33, Mandzukic is likely to be offered only 1 contract for about 18 months. This is not in line with the transfer policy that prioritizes young players that Solskjaer is applying at Old Trafford. But while young shoots are not yet mature, the appearance of Mandzukic will be a necessary solution.

Another important factor for Solskjaer to notice Mandzukic is about gameplay. The Norwegian strategist pushed away remnants of Jose Mourinho’s era such as Marouane Fellaini, Ander Herrera and Lukaku.

He tried to apply a new style to Man United but the Red Devils were still having trouble transitioning. Since Solsa was appointed official manager, United have only scored 18 goals in 20 matches.

Ảnh minh hoa

Mandzukic, like Lukaku, is very strong in aerial dispute situations but will not be Man United’s option A. The Croatian striker will be a backup plan for Rashford and Martial. In this way, Solskjaer will not have to give up his philosophy but still have a way to solve the crisis when needed.

However, the biggest reason for M.U to pursue Mandzukic is that they are no longer a favorite destination for top stars. M.U pursued Jadon Sancho throughout the summer but their ineligibility in the Champions League prevented the Dortmund star from joining. Therefore, instead of finding another right-winger this winter, Solskjaer decided he would put Sancho in the summer of 2020.

M.U is also interested in Moussa Dembele but Lyon is too tough and does not allow his star to leave in the middle of the season. Barca’s Ousmane Dembele was also contacted but failed. The absence of preferred long-term goals left Solskjaer with no choice but to return to Mandzukic. Juventus once shouted that the Croatian striker was between £ 9 and £ 11 million in the summer. However, the fact that he has not played in a minute this season, along with the inflated salary of the Old Lady, makes the price significantly reduced in January.

Mandzukic certainly wants to leave but he is also receiving lucrative offers from Qatar and the United States. The striker will be 34 years old in May and he will have to consider the next stop may be the last club in his career.

Sports that help children increase height in the winter

A mother in Guangzhou (China) shared the sports that help her child to be healthy, increase height rapidly in the winter.


Winter at weekends or whenever there is free time, parents take their children to practice some sports in the park even in cold weather. There are green grass, fresh air, lots of sports for children, but parents should focus on activities such as sniffing, skating, playing basketball, kicking soccer or cycling.

These sports will make a child’s body become stronger, better physically, less sick and a little taller than peers.

High jump

Hình ảnh có liên quan

In addition to sniffing solids, high jump is also a sport that helps you stay flexible and increase your height. Every high jump, one parent should dance with the child, each time jumping over 200 times. In addition to helping children increase height just helps sensitive, strong legs. Note that every dance should be done on green grass, to prevent children from falling legs and damage the body.

Play basketball

Hình ảnh có liên quan

Playing basketball is a form of exercise that helps stretch the body, each time of movement will constantly stimulate the growth hormone secretion to help the body stay healthy and help height grow. In addition, swimming is also an exercise to help children develop height, winter in cold weather, but if families can afford to let children swim in indoor pools.

Soccer

Kết quả hình ảnh cho Soccer for kids

Soccer helps children practice strong muscle tendons and supple feet. This is a sport that trains the spirit of teamwork and solidarity, thereby helping children to perceive the feeling of fun playing and relaxing spirit. This is one of the factors that enhance the height of children.

Ride bicycle

Kết quả hình ảnh cho Cycling

Cycling is a sport suitable for girls, with an unrivaled natural growth effect, much more effective than calcium, iron and zinc supplements. Parents go out on a bicycle with their children in fact that is the best remedy to help children quickly develop and develop the capacity to balance and promote the genius factors in young people.

 

 

 

 

 

 

 

 

 

Winter sports became a compulsory subject in Beijing

Recognizing the practical effects of the winter sports, in many schools in China golf becomes a compulsory subject to be taught in the mainstream curriculum. 


In order to improve China’s rankings at the Olympics and improve the health of its students, Beijing decided to make winter sports a compulsory subject. After a fierce competition with Almaty (city in Kazakhstan), Beijing won the right to host the 2022 Winter Olympics. However, winter sports are not China’s strength.

Kết quả hình ảnh cho winter sports in beijing

Recognizing this, China is tasked with improving its performance on the younger generation. In fact, the country has been very successful in training world-class athletes in summer sports through early talent discovery. Therefore, they decided to apply the same method to improve their home country performance at the Winter Olympics.

On October 20, 2017, Beijing’s city leader announced that it was planning to make winter sports a compulsory subject at the elementary and junior high schools in the city. As planned, students must play at least one winter sport. The school requires students to choose a subject and practice for at least one hour per week.

Kết quả hình ảnh cho winter sports in beijing

However, at the moment, this plan cannot be implemented because many schools do not have skating rinks, or even do not have enough snow for practice. To solve this problem, Sun Xuecai, Beijing’s Sports Director, said that by 2022, the city will build 16 indoor ice rinks, 50 outdoor ice rinks in the inner city area and one skating area in the suburbs.

According to Sina, some schools have their own skating rinks and invite professional athletes to talk to inspire students to help them choose their favorite sport. The plan to make winter sports a compulsory subject in elementary and junior high schools may not be able to promptly improve China’s rankings in the 2022 Winter Olympics.

Kết quả hình ảnh cho winter sports in beijing

But this plan is sure to improve the quality of winter sports. It also helps to train the body for future generations.

 

 

 

 

 

 

How to exercise properly in the winter?

In the cold season, your muscles often tighten against the cold. Therefore, you need to start slowly, slowly to adapt to the body before stepping into the main movement.


Here are some suggestions to help you get a workout schedule properly in the winter.

1. Start slowly

You only need to be gentle enough to loosen muscles, not vigorous enough to sweat before leaving home.They will easily cause you to catch a cold.However, you do not need to worry about your bouts. It’s cold every time you step out of the house because they’re not dangerous, and you’ll quickly feel warm again afterwards.

Kết quả hình ảnh cho How to exercise properly in the winter?

2. Wear clothes with floating colors

The winter sky was short and the night was long, the atmosphere was not as clear as the other seasons. So, if you have a habit of running or walking outdoors in the early morning or late afternoon, choose costumes with distinct colors or reflective capabilities to make sure that drivers on the road have can see you. When anticipating a situation on the road, the driver will easily control the steering wheel and vehicle speed more.

Kết quả hình ảnh cho How to exercise properly in the winter?

3. Drink lots of water

You may feel awkward because you have to drink more water when it’s cold because you have to urinate faster than usual. But that’s even more reason to make yourself drink as much water as possible because it will help your body. You don’t lose chestnut, not dry skin. It is especially important to avoid drinking alcoholic beverages while exercising, as they will quickly tone the muscles.

Kết quả hình ảnh cho 3. Drink lots of water

4. Prepare the exercise set

The winter sports clothes are designed to keep you warm, while ensuring breathable, sweat and skin damage. The best clothes are made from synthetic fibers, body-hugging, sweat-absorbing designs that are exclusive for winter.

Wool socks or polypropylene fiber socks are a good choice for getting rid of moisture. When buying training shoes, you should choose shoes with non-slip soles and firm feet. Do not wear shoes that are too tight, too tight or wear lots of socks at the same time to prevent cold because it will hinder blood circulation in the legs.

Kết quả hình ảnh cho How to exercise properly in the winter?

You will lose quite a bit of heat if you leave your head bare on the road on cold days. To avoid that, use a hat or scarf that can cover your head and ears to keep warm. You can choose hats made of wool or fur with the ability to keep warm and sweat very well. You can also use a mask to protect your face from the wind. They will help warm and moisten the nose and mouth when breathing, avoiding dryness and sore throat.