在冬季既可以运动健身又可以享受冰雪的运动无外乎滑雪和滑冰了。如果你不想错过这个冬季，不妨去体验一下室外运动吧！

滑雪丨雪上的速度与激情

在白茫茫的雪山上体验着速度与激情，可谓是冬季里最享受的运动之一了。并且它还可以为你带来不错的锻炼效果。



A workout for the heart. The increased heart rate will also get blood and oxygen flowing round the body keeping the vessels and tissues healthy.

对心脏的锻炼。对心率的增强会促进血液和氧气在身体里的流动，保持血管和身体组织的健康。

Tone muscles. Skiing involves a lot of muscles and not just those in the legs. Skiing engages muscles in the upper body, abdomen, leg and the glutes in the bottom. It will also help counter age related muscle loss.

增强肌肉。滑雪会用到很多肌肉，不仅仅是双腿。它包括了上身、腹部、腿和臀大肌的肌肉组织。并且还有助于对抗因年龄而导致的肌肉损耗。

Boosts weight loss. Skiing is intense and uses up more calories per hour than any other sport. An average sized adult could burn 400- 600 calories an hour while they go downhill skiing.

促进减肥。滑雪是非常激烈的运动，相比其他运动它每小时会消耗更多的卡路里。一般来说正常的成年人滑雪每小时可以消耗400~600的卡路里。

滑冰丨冰上的华尔兹

星空下雪花飞舞，你牵着心爱的TA在冰上跳着优美的华尔兹，是件极其浪漫的事。当然滑冰除了为你带来浪漫情怀外，它也同样是个不错的运动。



Muscle tone and endurance. Ice skating is an excellent toning workout, helping to sculpt your hamstrings, quads, abdominal muscles, and obliques. Ice skating requires energy over an extended period of time. The longer you skate, the more you’ll improve your endurance.

肌肉张力和耐力。滑冰是一项锻炼肌肉极好的运动，它可以塑造你的腿后肌、股四头肌、腹肌和斜三角肌。滑冰过程会持续消耗你的能量，滑的时间越长，越能增加你的耐久力。

Weight management. If you are trying to lose or maintain your weight, ice skating is a good way to burn calories while having fun! Ice skating burns from 300-650 calories per hour.

控制体重。如果你想减掉或是维持体重，滑冰是一个很好燃烧卡路里的方式。它每小时可以消耗你300~650的卡路里。

Stress relief. Stress can have many negative effects on your health, but physical activity like ice skating can help combat the effects of stress.

缓解压力。压力会对你的健康带来很多负面的影响，但像滑冰这种运动可以帮助你舒缓压力。

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虽然这些冬季特色的户外运动可以为你带来不错的体验和锻炼效果。但如果你觉得外面实在太冷不愿出门，又想运动的话，不妨试试下面这两种室内运动。

瑜伽丨平心静气的锻炼

瑜伽是现在较为流行的运动健身方式，它除了可以使身体得到锻炼外，还能让你保持一种平心静气的状态，更好的应对生活和工作带来的压力。下面的两种瑜伽动作，可以在寒冷的冬季中锻炼和滋养你的身体。



Uttanasana. This posture lengthens the spine, increases flexibility, and reduces pain in the lower back. It also helps to open the shoulder joints, stimulates the pituitary and pineal glands, and exercises the colon, pancreas, and kidneys.

站立前屈式。这个姿势延长了你的脊椎，增加灵活性，减少背部疼痛。它还有助于你打开肩关节、刺激脑垂体，同时使结肠、胰脏和肾脏得到锻炼。



Supta Baddha Konasana. This is the vacation pose of yoga, providing a deep sense of rest. This pose calms the nervous system, provides blood flow to the lower abdomen, stretches the inner thighs, and helps to open the hips.

仰卧束角式。这是个放松式的瑜伽姿势，它为身体提供了深层次的休息。这个姿势能让神经系统平静下来，让血液流向小腹，伸展大腿内侧有助于打开臀部。

平板支撑丨撑着就能锻炼

平板支撑是近几年流行起来的运动，它不需要多大的场地，不需要复杂的锻炼形式，就可以帮助你锻炼身体。



Strengthens the Wrists and Hands. Many of the intrinsic muscles of the wrist and hand gain strength and stamina.

加强手和手腕。可以为手和手腕等手部内在肌群增加力量和耐力。

Spinal Muscles. The spinal extensors responsible for keeping your back upright and aligned.

脊柱的肌肉。脊柱伸肌负责保持你后背笔直和对称。强壮的脊柱伸肌能有助于缓解腰痛。

Tones the Buttocks. The gluteus muscles should be turned on during Plank Pose to help maintain neutral hip extension and pelvis position to counteract a heavy pelvis bone sagging due to gravity. A sagging pelvis in Plank can also pull your low back out of alignment.

矫正臀部。臀肌的肌肉是帮助你在平板支撑时维持臀部伸展和抵消骨盆下垂时的重力。下垂的骨盆在平板支撑时能保持你腰部的平衡。

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冬季运动不同夏季，如果在运动前没有做好充足的准备，很容易对身体造成损伤。下面的几点是运动前的注意事项。

注意保暖措施



In cold weather, your body diverts blood flow so that it is concentrated in your body's core, which may leave your hands and feet vulnerable to frostbite. And your ears, nose and mouth need special attention too.

在寒冷的天气，你身体的血液会集中在身体内部，这时你的手脚可能会被冻伤。你的耳朵、鼻子和嘴巴也需要特别注意。

冬季在外运动时，你要戴上帽子、手套、口罩等有助于你保暖的衣物，将身体脆弱且容易被忽视的部位保护好。

注意补充水分



It's not hot out doesn't mean that you can cut down on your water intake during a workout you can become dehydrated in cold weather too.

外面不是很热并不意味着你可以减少水的摄入量，在寒冷的天气里锻炼你也可能会脱水。

无论在外还是在室内运动，你需要时刻记得补充大量的水。饮用纯净水或是不含糖、咖啡因的运动饮料都是可以的。

注意涂抹防晒霜



Exercising at high altitudes or in the snow can make you more susceptible to burning. Make sure you choose a sunblock with an SPF of at least 30.

在高海拔或是雪地里进行锻炼也很容易被晒伤。确保你选择的防晒霜的防晒系数至少到达30。

虽然在冬季抹防晒霜看起来很奇怪，但你要知道冬季和夏季一样都容易被晒伤。所以在决定外出运动之前不要忘记使用防晒霜。

多运动不仅可以增强抵抗力，还可以锻炼坚强的意志，让你在工作和生活中遇到困难也可以坦然面对。当然最重要的是你还可以在随意享受美食的同时“照样瘦”哦。你准备好运动了吗？

thanks a lot