How to lose weight in winter

A good way to lose weight in winter

1. Strength training

Most sports in winter return indoors, and strength training in the gym is a good choice because We like to eat more meat and consume more protein in winter, which is a favorable condition for building muscle. Proper strength training this winter can help us lay a foundation for our body. Muscle growth is the most effective way to healthily improve basal metabolism. When your basal metabolism is greatly improved, is it still difficult to lose weight?

< p> Tips: Explosive strength exercises can easily cause sports injuries, so aerobic exercise must be used as a warm-up.

2. Hot yoga

It is simply a sport tailor-made for winter. The biggest difference between hot yoga and traditional yoga is that the temperature in the practice room must reach at least 38°C. Being in a hot room for a short period of time will cause you to sweat, blood circulation will accelerate, and stiff muscles and bones will soften. After dozens of minutes of practice, fresh blood full of oxygen can be delivered to all parts of the body. If you are someone who gets lazy when it gets cold, you might as well try it in winter.

Tips: Practicing hot yoga requires a lot of physical exertion, so you can’t do it every day, just twice a week.

3. Mountain climbing

Staying indoors in winter is a taboo for exercise. Going out to bask in the sun can help absorb calcium and help resist depression. Breathing cold properly Air can also enhance the cold resistance of the respiratory tract and reduce winter colds. The popular long-distance running exercise is difficult for most people to persist in winter. You can instead climb mountains. Set a time for yourself and use a faster time to climb. Although it is not as intense as running, it consumes a lot of calories and is more efficient. Have fun.

Tips: Mountain climbing is very taxing on the knee joints. We need to develop a certain foundation of leg strength. Only strong leg muscles can effectively protect the joints. In addition, try to choose mountains with low difficulty and do not challenge high difficulty easily.

4. Skiing

It is a sport that can only be experienced in winter. If you don’t seize the opportunity of this season, you may never feel the charm of ice and snow. First of all, the environment of the ski resort is mostly humid and has good air. This itself is an ideal sports environment and is better for the body than a crowded gym with no ventilation. Whether on a single board or double boards, skiing can enhance cardiopulmonary function, exercise leg and abdominal muscles, and train body coordination. Another benefit is the cold resistance. People who insist on skiing gradually become less afraid of the cold.

Tips: Skiing requires warm-up exercises, not only anti-freeze, but also sun protection for skin and eyes, because most ski resorts have strong bright lights.

5. Skipping

If you don’t have a lot of time to exercise, then skip rope! There are many types of skipping, it takes a short time, and you can do it anytime and anywhere. Many exercises (such as Boxing, swimming) use skipping as a warm-up, because it can really heat up the body in minutes! Therefore, it is especially suitable as a small exercise in winter.

Tips: You can use HIIT to jump rope. Jump quickly at high intensity for 30 seconds, rest for 30 seconds, and cycle for 5 groups. It only takes 5 minutes, but you are guaranteed to sweat.

6. Jogging and walking

Jogging and walking have great benefits for the heart and blood circulation system. To do this exercise, you must maintain a certain amount of exercise every day (30 minutes above), and running and walking combined is the most beneficial way to lose weight.

Tips: It’s also good to use stairs instead of exercise. It consumes a lot of calories and is done indoors without being affected by the temperature. Climbing the stairs back and forth can consume 116.67 calories in 10 minutes, which is equivalent to the heat generated by a small bowl of rice.

Tips

Although exercising in a cold environment will consume more calories, there are also many problems with exercising in winter: on the one hand, it is cold and you don’t want to move; It is true that you need to pay attention to some aspects during winter sports, otherwise it will easily cause damage to the body. Therefore, you should pay attention to the following aspects when exercising in winter:

1. Be fully prepared

The climate in winter is dry, the temperature is very low, and the physiological functions are in a relatively sluggish state. Exercise during this period When exercising outdoors, be sure to make adequate preparations.

First, keep warm and avoid catching cold. When exercising, especially outdoor exercise, do not take off a lot of clothing at once. You should slowly reduce clothing as your body heats up. After exercise, before your body feels cold, put on your clothes.

Second, make adequate preparations. When the weather is cold in winter, blood vessels constrict, blood circulation is poor, and muscles and ligaments become tighter. If you exert force at this time, it is easy to cause muscle strain, ligament tear or even fracture. Therefore, preparation activities must be done well, not only before strenuous activities, but also before walking and jogging.

Third, when the temperature is very low in winter, it is best to avoid direct contact with the skin when using fitness equipment outdoors. Anyone with common sense should know that when human skin comes into contact with cold metal below zero degrees Celsius, it is likely to cause the skin to adhere to the metal, causing injury. Therefore, it is best to wear gloves when using metal instruments. From the perspective of friction, it is best to wear leather gloves or rubber-soled shoes when doing equipment such as parallel bars or pedals to avoid losing your hands or slipping.

2. Carry out more indoor activities

The cold weather in the morning and evening will make many people lose the courage to exercise outdoors, but this cannot be an excuse to be lazy, because we can use Indoor sports instead. For example, if you shake a hula hoop while watching TV, you will become a slim-waisted beauty over time; the original habit of swimming regularly can also be carried out in warm water; skipping rope is an exercise that even primary school students can do. Jumping 500 times a day consumes a lot of money. Big.