The weather has turned cold, and many people are still enthusiastic about sports, insisting on sweating in parks, sports fields, and gyms. However, incorrect exercise methods can lead to health crises. Recently, a topic about a sixty year old man suffering a heart attack after performing 14 large loops on the horizontal bar has become a hot topic, causing widespread concern among netizens about winter fitness safety issues. How to exercise scientifically in winter? Which sports pose risks? What should be noted during exercise? Zeng Yan, the director and chief physician of the first department of Hunan Provincial Institute of Occupational Disease Prevention and Control (Affiliated Institute of Occupational Disease Prevention and Control of Nanhua University), provided a detailed explanation. Cold weather and high-intensity exercise have a "double blow" on the cardiovascular system. Recently, an elderly person in his 60s who insists on exercising fixed a rope on a horizontal bar and completed multiple "big loops" in a row, with graceful and agile movements. The video in public places shows that the elderly's actions have attracted the attention of nearby residents. However, just after the 14th "big loop" ended, the old man's body suddenly shook twice, then lost consciousness and hung on the horizontal bar... Everyone present quickly stepped forward, rescued the old man, and performed cardiopulmonary resuscitation on him. The rescue lasted for nearly 15 minutes until the ambulance arrived. The old man was subsequently taken to the hospital, but unfortunately, he passed away in the end. 120 medical staff stated that the elderly person is suspected of sudden cardiac death. Accidents during winter exercise are not uncommon. A while ago, 52 year old Lao Zhang woke up at around 5 o'clock as usual and went to a nearby park for morning exercises just over an hour later. After running for more than 10 minutes in the morning, he suddenly felt dizzy and couldn't stand steadily, and then fell to the ground. Old Zhang, who had fainted on the ground, was discovered by nearby "practice friends". He was immediately subjected to cardiopulmonary resuscitation and called 120 emergency number. An ambulance took him to the hospital. When admitted, Lao Zhang was in an unconscious state. After emergency examination, he was ruled out of conditions such as pulmonary embolism and cerebral hemorrhage. The electrocardiogram showed myocardial ischemia, suggesting a high possibility of sudden cardiac death. After the surgery, Lao Zhang's condition improved significantly and his consciousness gradually recovered. Lao Zhang stated that he does not smoke or drink alcohol in his daily life, loves sports, and considers himself an "athlete". He rarely undergoes relevant physical examinations and has never paid attention to his cardiovascular condition. The cold winter weather is a high-risk period for cardiovascular and cerebrovascular diseases. A study found that for every 1 ℃ decrease in daily average temperature, the risk of myocardial infarction in the following month may increase by 2%! This risk is particularly alarming for the middle-aged and elderly population whose physical functions are gradually declining. Winter is a high-risk period for cardiovascular and cerebrovascular diseases, and low temperatures can cause vasoconstriction, sympathetic nervous system excitation, and decreased muscle elasticity. ”Zeng Yan said that if high-intensity exercise is blindly carried out at this time, the risk is much higher than in a normal temperature environment. This is because the decrease in temperature, especially the stimulation of cold air, can cause blood vessels to contract, increase the burden on the heart, cause high blood pressure and vascular blockage, and increase the risk of cardiovascular and cerebrovascular diseases; Cold causes slow blood flow and increased blood viscosity. If one does not drink enough water, it is more likely to cause an increase in blood viscosity. An increase in blood viscosity can significantly slow down blood flow velocity, which not only further increases the workload of the heart but also greatly increases the risk of thrombosis; High intensity exercise can cause a surge in heart rate, blood pressure, and a significant increase in myocardial oxygen consumption. At this point, if combined with the contraction of blood vessels, increased blood pressure, and blood viscosity caused by cold, it is equivalent to putting the heart in an "overloaded state", which can easily break through safety limits and trigger cardiovascular events. In winter exercise, it is important to choose the right exercise method and timing. In recent years, sudden death incidents have occurred during exercise, and the probability of sudden death during morning exercise is higher than other times, especially in the cold winter. Therefore, it is even more important to choose the right exercise method and timing during morning exercise. Winter sports should follow scientific principles and avoid high-intensity, explosive sports. ”Zeng Yan said. For example, horizontal bar suspension and large loop, which require strong upper limb strength and coordination, can lead to an increase in heart rate, especially during large movements, sudden cardiac load can easily cause heart problems; Rapid leg swings and vigorous leg movements, such as those on a treadmill, can significantly increase heart rate in a short period of time and increase the burden on the heart. For the elderly or those with cardiovascular disease, these movements are more likely to trigger acute cardiovascular events; Doing weight training in the gym, such as squats, barbell pulls, bench presses, etc., if the warm-up is not sufficient or the force is not applied properly, it may cause a sudden increase in blood pressure, increase the burden on the heart, and may lead to sports injuries or cardiovascular events. In terms of exercise methods, Zeng Yan suggests focusing on aerobic exercise and strength training, especially for people who lack exercise on a regular basis, starting with low-intensity aerobic exercise and gradually increasing. Common aerobic exercises include jogging, brisk walking, cycling, etc., which can improve cardiovascular function, promote blood circulation, and help the body adapt to cold environments. Strength training can enhance muscle strength, improve basal metabolism, enhance cold resistance, and also help adjust posture and prevent joint pain. If the outdoor environment is too cold or the air quality is poor, you can switch to indoor activities such as yoga, skipping rope, etc. It should be noted that winter exercise should avoid high-risk periods: after waking up in the morning, blood pressure fluctuates greatly during this period, especially during winter morning runs on an empty stomach. Cold air can stimulate the respiratory tract and increase the burden on the heart; When encountering severe weather conditions such as strong cooling, strong winds, rain, snow, or haze, outdoor activities should be avoided; When suffering from a cold or illness, exercise can further increase the burden on the heart and lungs, which may worsen the infection or delay the recovery process. "People with chronic diseases such as hypertension, coronary heart disease and diabetes have weak ability to adjust in cold environment. ”Zeng Yan suggests that this group of people should consult a doctor's opinion before winter exercise, and choose the appropriate exercise method, intensity, and time under the guidance of professional personnel. Keep warm and warm up, gradually increase the amount of exercise. The core of winter exercise is' slow start, steady rhythm ', and follow the principle of gradual progress. ”Zeng Yan reminds that during winter sports, especially morning exercises, it is important to keep warm and warm up. Do not only wear sportswear, but also wear cotton jackets, hats, and scarves in advance; Perform dynamic warm-up exercises for 10 to 15 minutes before exercising, such as standing still, chest expansion exercises, joint wraps, high leg lifts, etc., until the body feels slightly sweaty, then reduce clothing appropriately and engage in moderate intensity exercises; It is best to wait until the sun rises and the temperature warms up before going out. It is recommended to exercise between 10:00 and 16:00. Choose 'slow' exercise and master the 'slow' rhythm. When exercising, gradually increase the amount of exercise, starting with low-intensity exercise and gradually adapting. The duration of each exercise session should be controlled between 30 to 60 minutes, with a heart rate maintained at 60% to 70% of the maximum heart rate, which can ensure the effectiveness of the exercise and avoid excessive physical burden. During exercise, if symptoms such as difficulty breathing, wheezing, chest tightness, and severe coughing occur, exercise should be stopped immediately and relief medication should be used. If symptoms persist, medical attention should be sought promptly. In addition, after exercising, pay attention to whether there is any discomfort in the body. It is not advisable to engage in vigorous and excessive exercise in winter, in order to achieve slight sweating, body heat, and increased breathing. (New Society)