How to lose weight and exercise better in winter? Everyone in life wants to have a slim and healthy figure, because a fat figure will not only make personal image worse, but many people will also lose weight through exercise. Let's take a look at how winter sports and fitness can better lose weight and fitness.

How to lose weight and exercise better in winter 1 tips 1: aerobic exercise should be chosen for exercise.

Cold weather and explosive anaerobic exercise, such as running, high jump, long jump, muscle strength training, etc. It is easy to cause physical discomfort or even sports injury. Therefore, aerobic exercise should be given priority to in autumn and winter, and suitable exercise should be selected according to different ages and constitutions. Young people can choose middle-distance running, middle-aged people can arrange brisk walking and jogging, old people are suitable for walking and Tai Ji Chuan, and women can choose yoga. However, attention should be paid to the increase of heart rate during at least 15 minutes of exercise to consume calories and achieve the purpose of losing weight.

People who are in the office for a long time can also run in the same place, find a space of about 1 square meter indoors, and keep running in the same place for 15-25 minutes every day. Running in the same place doesn't need to go to the playground, so they can exercise at home, burn calories and enhance their heart and lung function. Variable speed running is also good. Combine fast running and jogging to relax according to physical strength and mood.

In addition, people who exercise outdoors should also pay attention to the fact that winter sports are different from summer sports. Warm sunshine exercise makes people feel comfortable, but direct sunlight should also be avoided at noon.

Tip 2: Warm up before exercise.

Before autumn and winter sports, full preparation is an essential link. Due to the cold weather, the contraction and stretching properties of human muscles are poor. If the body is suddenly overloaded without preparation, it is particularly easy to cause strain and tear of muscles and ligaments. So the warm-up exercise in autumn and winter is longer than usual, and it is best to have 15-20 minutes.

Especially the elderly with a history of cardiovascular and cerebrovascular diseases should pay more attention. When the weather is cold, the elasticity of blood vessels becomes smaller, and sudden large-scale exercise will cause extra pressure on the heart, which will reduce the blood supply capacity, lead to hypoxia in the body and increase the probability of heart disease. Therefore, these elderly people suggest that it is best to do low-intensity aerobic exercise, such as gymnastics, before exercise, and then gradually transition to dance and boxing to restore stability.

Tip 3: Wear appropriate clothes to prevent colds.

For fitness exercise in autumn and winter, clothes should be light and soft, not too tight and too thick, and exercise should be convenient. You can wear more at first, and then reduce a few after warming up, but you can't take off too much at a time. In short, the thickness of clothes is inversely proportional to the amount of exercise. After exercise, if you sweat too much, you should dry your sweat in time, change wet clothes and shoes and socks, and dress normally according to the temperature of the day to avoid heat loss.

People who exercise outdoors should pay more attention to keep warm. Some people feel steaming after exercise and want to find a vent to cool off. But this is very inappropriate. The correct way is to go back indoors as soon as possible, dry your sweat and put on clean clothes. Especially in the head, back, abdomen, feet and other parts, it is necessary to do a good job of cold prevention, otherwise it will not only affect the fitness effect, but also catch a cold and get sick.

Tip 4: Hydrate properly during exercise.

Sweating a lot during exercise will lead to the loss of vitamins and electrolytes in the body, so exercise in autumn and winter should also be supplemented in time. However, we should also pay attention to the choice of hydrating drinks, and the nutrients lost in sweat must be replenished in time.

Ordinary pure water or mineral water contains no or very little electrolyte, while fruit juice drinks contain high sugar content and can only provide heat, without vitamins and electrolytes. Both of them are not suitable as sports drinks. Now there are some professional sports drinks on the market, which can supplement the nutrients lost during exercise, avoid electrolyte disorders such as cramps and effectively eliminate fatigue after exercise.

This is a better choice. But remember not to binge drink when drinking, but to drink a small amount often, otherwise it will increase the burden on the gastrointestinal tract and cause discomfort. In addition, pay attention to the beverage can not be too cold, otherwise it is easy to cause stomach cramps.

Tips: Experts remind that after making a good winter fitness plan, you should stick to it and don't give up easily because of cold weather or rain. Exercise intensity is not the most important, but regularity and persistence are the most important. Wish you good health.

How can winter sports and fitness better lose weight and fitness 2 Three common sense fitness in winter fitness

First, keep warm to prevent colds.

Because I come out to exercise in winter, I often wear less clothes for the convenience of activities, and I am prone to catch cold on the way to the sports place. So you'd better put on your coat and take it off at the beginning of the activity.

And just after exercise, because the blood circulation is very fast, the body is rapidly dissipating heat, and I can't feel cold in a short time. But at this time, the pores are open, and cold air can easily stimulate the body, causing hidden harm. When you feel cold, your body has actually been greatly violated. Cold body is easy to bring discomfort or hidden dangers such as muscle spasm, increased exercise fatigue reaction and decreased resistance, so you should put on your coat in time after exercise and do a good job of keeping warm.

Second, make full preparations.

In winter, the weather is cold, blood vessels contract, blood circulation is not smooth, and muscles and ligaments are tight. At this time, it is easy to cause muscle strain, ligament tear and even fracture. So warm-up activities must be done well, not only before strenuous activities, but also when 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 who has common sense of life should know that when human skin comes into contact with cold metal below zero degrees Celsius, it is likely to cause skin adhesion with metal and bring harm, so it is best to wear gloves when using metal instruments.

Considering friction, it is best to wear leather gloves or rubber-soled shoes when making parallel bars or pedals to avoid slipping. At present, providing scientific exercise prescription and scientific fitness guidance for the masses is still the weak link of the national fitness project in China, and this problem should be solved as soon as possible in the future.

How can winter sports and fitness better lose weight and fitness 3 What should we pay attention to in winter sports?

1, warm up properly

Warm-up activities before winter sports are very important. If you warm up well, the risk of muscle and joint strain will be much reduced. If the weather is cold, the body can produce heat properly and exercise can enter the state faster.

2. Avoid sudden weather changes

It is also very important to choose the right weather for winter exercise, especially outdoors, and you need to stop exercising when you encounter bad weather such as sudden drop in temperature, strong wind and smog.

3, pay attention to cold and warm.

Wearing too thin clothes in winter sports is easy to get frostbite. It is recommended to wear corresponding winter clothes before reducing the amount of exercise. In principle, it will not affect exercise and warmth. Of course, we should also take corresponding moisture-proof measures after exercise.

4, the amount of exercise should not be too large

Exercise in winter is more prone to physical fatigue, and excessive exercise may be counterproductive. The amount of exercise can be judged according to personal feelings.

5. Ensure a good sleep quality.

Adequate sleep can make the body recover faster, and the physical strength will be more abundant during the fitness process. Adequate sleep can also help you repair muscle fibers faster, so the exercise effect will be better.

Step 6 replenish water

After winter fitness, body consumption will be higher and water loss will be faster. Lack of water in the body can easily cause symptoms such as thirst, hunger and dizziness, so it is necessary to replenish water in winter fitness.

The fitness effect in winter is better than that in other seasons. When we exercise, we need a good diet and balanced nutrition. These are all necessary conditions to accelerate our metabolism and make our bones stronger.