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Aerobic exercise is best for weight loss in winter

42 People involved  2021年04月10日 06:47  classification : Weight loss  comment

As the temperature drops, winter is approaching step by step, and more and more MMs have gradually reduced their outdoor exercise. At the same time, they also believe that eating more high-calorie foods in winter is good for coldness. It is no problem to grow a few kilograms of meat. Wait until spring. Just lose weight. In fact, this is not right. For most people, losing weight in winter is a very heartbreaking thing. A lot of exercise is needed in cold weather. Isn't this life-threatening?

    Even in winter, doing aerobic exercise outdoors for half an hour to an hour every day will not go against the so-called winter store. It is self-evident whether to sit still in front of the TV and raise a fat body is good for the body, or to exercise regularly to let oneself circulate smoothly and muscles are tight. This is self-evident. Take a look at those who are often outside. Most of them have strong resistance and rarely get sick. Those who are tightly covered and who are greedy for heating and refuse to go out are more likely to catch colds. So, how to exercise to lose weight in the cold winter? Four ways to make you lose weight safely!

    1. Aerobic exercise is the first choice for Weight loss in winter

    In winter, because the external environment is low in temperature and sweating is less, it is more comfortable to exercise (the body does not need to find a way to dissipate heat). You can slightly increase the exercise intensity. It is best to choose aerobic exercise with small movement range and high calorie consumption.

    Young people can choose high-intensity aerobic exercise such as running, which can consume more calories, and exercise time should be 10-15 minutes longer than in spring and summer. Explosive anaerobic exercise is not suitable. Cold weather may cause physical discomfort.

    Middle-aged people can choose low-intensity aerobic exercises such as brisk walking, jogging, and climbing stairs. The physical condition of middle-aged people is generally on a downward trend. Don't give up fitness because they are busy with work.

    For the elderly, cardiovascular diseases are high in winter, and you must master the degree of exercise. It is best to go out when the sun is out or when it is relatively warm. If you sweat a lot, you should unbutton your clothes and slowly cool down. After exercise, the human body consumes more oxygen, and the heart's blood supply needs to increase. The blood supply of the elderly is reduced due to vascular stenosis or arteriosclerosis, which will also increase the risk of disease. Therefore, the elderly should appropriately reduce the amount of exercise in winter.

    2. Keep warm and antifreeze during winter sports

    When the outdoor temperature is low in the morning, it is advisable to wear more clothes. When you are ready for activities, your body is warm, and then take off your heavy clothes and pants for exercise. After exercise, you should wear clothes and pants in time and keep warm, especially after winter swimming, you should use a soft, dry bath towel to quickly dry your whole body, rub red skin, and wear clothes to keep warm to avoid the invasion of cold and evil.

    Some people think that exercise itself generates heat, so there is no need to prevent cold. This is obviously wrong. Exercise will speed up the circulation and the body is in a state of heat dissipation. It does not feel cold, but at this time the pores are opened and the cold air can easily stimulate the body. Inflict invisible damage, by the time it "feels cold", the body has been damaged to a large extent.

    The low temperature environment is easy to cause "wind evil" injury, leading to colds, joint pain, and even stomach pain. Exposed parts of the body, such as hands and face, are prone to frostbite. After half an hour after the sun comes out, the morning cold injury can be relieved.

    3. Tips for outdoor exercise to prevent cold

    1. Choose suitable exercise time and exercise environment. Rainy, foggy and snowy days are not suitable for outdoor exercise (it can be changed indoors or on the balcony); on sunny days, you must go out after sunrise; when there is wind, you should pay attention to choosing sunny and sheltered areas.

    2. Pay attention to "warm up" before exercise. Especially before a large amount of exercise, jogging, bare-handed exercises and a small amount of exercises with light equipment can be used to make the body warm and sweat slightly, and then plunge into the formal exercise.

    3. Dress appropriately and remove sweat promptly. Just go out, wear more clothes; after warming up, you can take off the thick clothes; after exercising, you should wipe off the sweat in time, and then put on the thick clothes. The clothes should be light and soft, not too tight.

    4. Use fitness equipment outdoors to exercise, avoid direct contact with the skin. Because after the temperature drops to below zero, the human skin will come into contact with cold metal, which is likely to cause adhesions and direct injuries. At this time, gloves should be worn.

    5. The exercise interval should be shorter. Avoid standing in the cold air for a long time, which will cause the body temperature to drop, the muscles will fall into a tired state, and the viscosity will increase. This will not only affect the subsequent exercise effect, but also easily get injured.

    4. Outdoor exercises in winter must prevent sprains

    Outdoor exercises in winter, especially skiing, should be careful of sprains. Sprains may induce ligament rupture, meniscus crushing and aging and other diseases. Don't take it lightly.

    After some sprains, fractures may not have been caused, and the pain symptoms are not serious. Many people will ignore the treatment. For example, ligament injuries are most easily ignored because they are painless, but often the result is meniscal damage. You can move normally 3-5 weeks after ligament reconstruction, and you can perform general exercises after half a year. However, after partial meniscus is removed, there is still a high probability of suffering from osteoarthritis and joint hyperplasia.

    So before exercising, you may wish to wear suitable protective equipment, such as knee pads, and master the correct exercise method to avoid injury. Once injured, seek medical treatment in time to avoid delaying the condition.

    Since November-January is the most stressful period for people to work, the pressure is high, and the sleep is poor, which is actually the most unfavorable for the "winter Tibetan" regimen. If you can continue to exercise in winter, you can well relieve stress, improve sleep quality, and improve digestion and absorption. This is to help the body recuperate. If you can persist in exercise in winter, and achieve good digestion, good sleep, no irritability, and no sickness, you can not only prevent fat upper body, but also reap more vitality and beauty when spring arrives.

    It should be noted that for most people, exercise should avoid strong winds and snow, and it is not appropriate to wear too little for outdoor activities. You can wear sweaters or thermal underwear in sportswear, and you can add a jacket or thicker outside when the temperature is low. Fleece. Exercise to the extent of a small amount of sweating. Put on thick clothes immediately after exercise to avoid catching a cold after sweating.

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