俗话说“一九、二九”不出手，“三九、四九”冰上走。当前已进入数九寒冬，虽然气温越来越低，但是坚持晨练的人依然很多。在这里要提醒广大公众，寒冷天气会导致一些疾病高发，因此，这个时候的晨练更应注意方法，以免适得其反，损害健康。“数九”寒天的晨练应注意以下三点：

As the saying goes"matters/matters"Do not move,"lump-sum/nishimura"Walk on the ice.At present has set up a file into the coldest winter,Although the temperature is more and more low,But there were so many people still stick to exercise.Here to remind the general public,Cold weather can lead to some of the high incidence of disease,so,At this time of morning exercise more methods should be paid attention to,In order to avoid the opposite to what one wished,Damage to the health."coldest"Days of exercise should be pay attention to the following three points:

一、别太早 a/Don't too early

　　冬季很多人晨练时，依然像夏天一样起得特别早。为了抵御寒冷，运动也不知不觉地加了量，殊不知，冬季气候寒冷，清晨又是一天中最冷的时候，过量运动可能导致血管剧烈收缩，而诱发心脑血管疾病。

In winter many people exercise,Still like summer to get up very early.In order to against the cold,Sports also unconsciously added quantity,Little imagine,The cold winter weather,Early in the morning is the coldest time of the day,Too much movement can lead to severe contraction blood vessels,And cause disease of heart head blood-vessel.

　　冬天晨练时间一般在30分钟最适宜，不宜过早过长，而且要做好保暖措施，准备好急救药。中老年人则可多进行一些增强肌肉协调和柔韧性的运动，像慢走和打太极拳等活动，这些运动会保持肌肉、器官的稳定性。在天气特别寒冷的时候，老年人最好停止晨练。

The most suitable exercise in winter time in 30 minutes,Shoulds not be too long,And to keep warm,Ready for this.The elderly can carry on some more strengthen muscle coordination and flexibility of the movement,Activities such as walking and playing tai chi,These games to keep muscles/The stability of the organ.When the weather very cold,Old people had better stop exercise.

　　大雾天也不宜晨练。许多老年人喜欢早上晨练，可是在有雾的天气里就不再适合锻炼了。雾气中含有很多细菌和污染物，如雾气中的酸、碱、盐、胺、酚、尘埃、病原微生物等有害物质，其比例要比通常大气水滴中高出几十倍。而许多传染病，如流感、水痘、麻疹等都可能通过雾滴传染，还极易诱发或加重气管炎、咽喉炎、眼结膜炎等诸多病症。人们在雾中锻炼或散步，随着活动量的增加，呼吸就会加深、加快，会吸入更多雾中的有害物质，这样很容易诱发或加重气管炎、咽喉炎、眼结膜炎等疾病。而且，在这种高湿度的环境中锻炼，雾气会妨碍身体的汗液蒸发，锻炼者也时常会感到胸闷、憋气、疲劳、头昏，并且容易引起伤风感冒，诱发高血压、冠心病、呼吸系统疾病发作和脑溢血的发生。因此，在有雾的日子里应该适当停止户外活动，特别是晨练。

The fog day unfavorable also exercises.Many old people like to exercise in the morning,But it is no longer suitable for exercise in foggy weather.The fog contains a lot of bacteria and pollutants,Such as the acid in the fog/alkali/salt/amine/phenol/The dust/Harmful material such as pathogenic microorganisms,The proportion of several dozen times higher than usually water droplets in the atmosphere.And many infectious diseases,Such as the flu/Chicken pox/Measles can be spread by droplets, etc,Also easy to cause or aggravate tracheitis/A sore throat/Eye infections, and many other diseases.People exercise or take a walk in the fog,With the increase of the activity,Breathing will deepen/To speed up,Breathe more harmful substances in the fog,So it is easy to cause or aggravate tracheitis/A sore throat/Eye infections and other diseases.and,In the high humidity in the environment of exercise,The fog will interfere with the body's sweat evaporation,Exercisers and often feel chest distress/breath/fatigue/dizziness,And easy to cause gets a cold,Cause high blood pressure/Coronary heart disease/Respiratory system disease onset and the occurrence of cerebral hemorrhage.so,In the foggy days should be appropriate to stop outdoor activities,Especially the exercise.

二、不空腹 The second/Don't on an empty stomach

　　因为早晨起床时身体处于低代谢阶段，若不在运动前作一些补充，运动时血液中的游离脂肪酸就会明显升高，从而诱发心律失常，甚至导致猝死。

Because when you get up in the morning in a low metabolism,If not before exercise some added,Moving the free fatty acid in the blood will be increased significantly,So as to induce arrhythmia,And even lead to sudden death.

　　但晨练前也不要吃得过饱，以防止运动时身体供血不足。在冬季晨练时，冷空气会对鼻腔、气管、食道起到暂时的降温作用，使机体出现“冷适应”。

But exercise before and don't eat too full,In order to prevent the moving body blood insufficiency.Morning exercise in winter,The cold air will have nasal cavity/tracheal/The esophagus have temporary cooling effect,To make the body appear"Adapt to the cold".

　　若锻炼结束后马上就吃过热的食物，会使得处于冷适应状态下的食管黏膜层及附近组织的血管，无法承受过烫食物的刺激，而出现暂时性的调节功能紊乱。

If exercise immediately after eating hot food,Will make in the cold to adapt to the condition of the esophageal mucosa and the nearby blood vessels of the organization,Cannot afford too hot food,And temporary adjustment function disorder.

　　晨练者在晨练前，应适当摄取高能量食物，并喝适量的白开水。晨练结束后，应先喝一些温开水，让食道和胃有个适应的过程，避免造成损伤，同时避免吃过烫的食物。

ChenLianZhe before exercise,Should be appropriate high-energy food intake,And drinking a moderate amount of plain boiled water.After the exercise,You should drink some boiled water,Let the esophagus and stomach have a adapt to the process,Avoid to cause damage,At the same time avoid eating hot food.

三、慢病患者换方式 three/Slow disease change way

　　慢性病患者晨练之前，应进行一些准备性活动，如伸展、弯腰和下蹲等使肌肉伸拉的热身活动，避免运动时引起肌肉拉伤、骨折等情况出现，同时也使得心肺循环不会遭受太剧烈的影响。

With a chronic illness before exercise,Some some activities may be performed,Such as stretching/Bent down, squat down and make muscle stretched warm-up activity,Avoid moving cause muscle/Fracture, and so on,At the same time, make the effect of cardiopulmonary circulation won't suffer too severe.

　　糖尿病人，特别是合并有心脑血管病等并发症的糖尿病患者最不适宜晨练。因为此时锻炼，比普通人更容易诱发低血糖，甚至导致昏迷。建议糖尿病人在清晨不要急躁，也不要运动量过大。

People with diabetes,Especially with heart cerebrovascular disease and other complications of diabetes patients most not suitable for exercise.Because the exercise,Are more likely than average to cause low blood sugar,And even lead to coma.Suggested that people with diabetes in the morning don't be impatient,Don't carry momentum is too big.

　　在清晨心血管病人的血小板聚集率较高，容易形成血栓；另外清晨体内肾上腺素浓度增大，易引起冠状动脉收缩甚至痉挛。若在这时进行锻炼，特别是运动量过大后，易造成冠状动脉痉挛或形成血栓。此外，一些患有心律不齐、肾功能不全、贫血等慢性病的老年人，最好不要进行晨练，应在医生的指导下，进行一些小运动量的活动，如打太极拳及室内活动等。

Early in the morning the platelet aggregation rate of cardiovascular patients is higher,Easy to form the blood clots;Another morning increase epinephrine concentration in the body,Easy cause coronary artery contraction even spasm.If at this time to exercise,Especially after carry momentum is too big,Easily caused by coronary artery spasm or thrombosis.In addition,Some suffer from cardiac arrhythmia/Renal insufficiency/Anemia of chronic disease, such as the elderly,Had better not to exercise,Should be under the guidance of the doctor's,For a few small exercise activities,Such as tai chi and indoor activities.

　　北京急救中心 李坚韧

Beijing LiJianRen emergency center