What is the best exercise to lose weight in winter? Usually efficient aerobic exercise is the best exercise to lose weight. The so-called aerobic exercise means that during those exercises, oxygen obtained through breathing can be continuously supplied to the exercise muscles, and sugar and fat are metabolized under the action of enzymes to provide energy, and continuous exercise is persisted, such as riding a bicycle, walking, climbing stairs, running, swimming, etc.
2. Half squat is more effective than sit-ups.
Most people don't like sports in winter, but some people choose to do a few sit-ups before going to bed every day, trying to restrain their fat belly in winter with these exercises, but this is often counterproductive, which not only has poor results, but also affects their enthusiasm for sports.
Experts mentioned that if sit-ups are trained less than 150 times each time, you can't lose weight. Because sit-ups are very tired, but they don't consume a lot of calories. It's best to do squats, push-ups, etc. They don't consume more calories than running. Therefore, sit-ups are not an ideal exercise to lose weight.
Climbing stairs for ten minutes consumes 200 calories.
In addition, when outdoor exercise is not very convenient in winter, indoor conditions can also be used.
For example, don't take the elevator upstairs. Climbing stairs consumes a lot of energy. Climbing stairs for ten minutes every day can consume nearly 200 calories. Watching TV every day, getting up for 20 minutes, squatting, kicking, running in place, and stepping left and right are all good exercises. As long as it moves, it will have an effect.
In winter, people's immunity declines and they are prone to get sick. Therefore, another focus of the winter fitness program is to prevent diseases through effective exercise. However, unplanned and irregular exercise can not only keep fit, but also make you sick because of physical discomfort.
4. Adhere to the principle of 53 1.
The editor doesn't want to say more about the benefits of exercise on weight loss and health. What we want to introduce to you is the 53 1 exercise principle, that is, exercise for at least 30 minutes five times a week, and the heart rate should reach at least 1 10 every minute. You can also calculate the most suitable exercise intensity according to the following formula:
Heart rate =(220- age) ×(0.6~0.8)
Note: Fast walking is the best exercise to lose weight. Aerobic exercises such as jogging, treadmill, spacewalk, swimming, cycling and aerobic dance also need to follow the principle of 53 1 to achieve the goal of losing weight.
Aerobic exercise must be accompanied by anaerobic exercise. It is found that the more people lose weight, the higher the basal metabolic rate, and the more difficult it is for people with high basal metabolic rate to gain weight, while anaerobic exercise can exercise muscles and improve the basal metabolic rate.
In addition, the biggest difference between anaerobic exercise and aerobic exercise is that doing anaerobic exercise will not make people breathless like cows like doing aerobic exercise, because you must hold your breath when doing anaerobic exercise.