Every winter, people's appetite is wide open. Faced with the accumulation of fat, many people put fitness on the agenda, but they don't know what exercise to do.
"In winter, indoors, there is heating, the temperature is more suitable, and indoor sports are suitable." Sun Jianzhong, coach of Beijing Fitness Center, pointed out: "It is worth noting that both indoor and outdoor sports must be fully warmed up."
Fitness principle: don't interrupt the fitness plan.
If you want to exercise in winter, you should have a complete plan. Do you want to keep fit or lose weight? In fact, the purpose is irrelevant, and the plan is very important.
You can make a fitness plan around losing weight. In winter, the digestive function of the human body is enhanced and the appetite is wide open. Many people reach their heaviest weight in winter. On the other hand, winter exercise consumes a lot of calories, which is a good season to remove fat.
At the same time, people's immunity drops in winter, and they are easy 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.
"After making a good winter fitness plan, the key to achieving the best fitness effect is to persist and not give up easily because of cold weather or snow." Experts reminded.
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Fitness: Aerobic exercise is the first choice in winter.
Fitness experts say that the winter climate is cold, and explosive anaerobic exercise can easily cause physical discomfort and even sports injuries. Therefore, when exercising, you must choose aerobic exercise with small exercise range and high calorie consumption.
In specific projects, it can be different according to the age difference: young people can arrange high-impact aerobic exercise such as running, which can consume more calories; Middle-aged people can arrange low-impact aerobic exercise such as brisk walking, jogging and climbing stairs; Old people can arrange walking, yoga, Tai Ji Chuan and other projects.
Young people can appropriately increase the amount of exercise in winter, and the time can be longer, such as running, which can be 10 to 15 minutes longer than in spring and summer.
The physical condition of middle-aged people generally shows a downward trend. Don't stop exercising because you are busy with work, but exercise according to the amount stipulated in the winter fitness plan.
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Timing: Exercise time refers to age.
The time schedule of winter fitness varies greatly, and people of all ages should choose the time period of activities according to their physical condition. Because young people have strong adaptability to the climate, good physique and quick recovery, winter fitness time can be arranged in the morning and afternoon; Middle-aged people have poor adaptability and can exercise after work at 18-20:00. Generally speaking, the time for the elderly to exercise in winter should be 14 to 19. They are physically weak, and it is easier to exercise when the temperature is the highest and there is sunshine, so as to avoid physical injury.
From the point of view of exercise time, young people can appropriately increase the amount of exercise in winter for a longer time, which is 10 to 15 minutes more than in spring and summer. Middle-aged people should stick to fitness, not because of busy work or cold weather.
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Precautions:
Dressing: Be sure to keep warm.
"Indoor heating in winter, the temperature is more appropriate. In theory, any indoor exercise can be carried out. " Sun Jianzhong said: But keeping warm is also very important.
Sun Jianzhong said that when you start exercising, you must wear long sleeves. After sweating slightly, you can take off your long-sleeved clothes, but you should put on your clothes immediately after exercise. "This can protect all joints and bones of the human body."
Frequency: personality choice
Generally speaking, there is no special rule in winter fitness. "Usually at least three or four times a week, up to five or six times." Sun Jianzhong said, "There is no strict regulation on this. It mainly depends on one's work and physical condition."
Warm-up: Sweat slightly.
Cold climate, protective contraction of human organs and systems, decreased elasticity and extensibility of muscles, tendons and ligaments, increased viscosity of muscles, reduced range of joint movement, and low air humidity make people feel thirsty and irritable, and feel stiff and difficult to stretch. If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain. Therefore, when doing fitness exercises in winter, especially outdoor sports, we should first warm up. After jogging, unarmed exercise and a small amount of light equipment practice, you can warm up your body, sweat a little, and then join the fitness exercise.
Drink water: make up in time before and after exercise
In fact, outdoor sports in winter need as much water as in summer. Drinking water can be ordinary water or sports drinks. In addition, in cold weather, many people want to drink a cup of hot coffee or chocolate before going out for exercise, which is unscientific, because it contains caffeine, which will make people lose water and is the most taboo drink before exercise.
Environment: air circulation
In winter, people are used to closing the windows of the gym tightly. As we all know, a person exhales more than 20 liters of carbon dioxide per hour. If more than 10 people exercise at the same time, it will take more than 200 liters per hour, causing serious indoor air pollution. People who exercise in a closed environment are prone to dizziness, fatigue, nausea, loss of appetite and other phenomena, and the exercise effect is naturally poor. Therefore, when exercising indoors, we must keep the indoor air circulating and fresh.
Method: Improve strength.
It is cold in winter, and the body fat content is increased compared with other seasons. Although it is good for thin people to gain weight, it is not ideal for the development of muscle contour, line and strength. Therefore, winter fitness should improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise at the same time, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.
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Project recommendation: Skipping rope is the best in winter.
Doing efficient aerobic exercise in winter is the best exercise to lose weight, such as cycling, walking, climbing stairs, running, swimming and so on. After aerobic exercise for more than 20 minutes, blood sugar is basically consumed, and the body will mobilize glycogen and fat as heat sources to provide energy. Therefore, aerobic exercise training for more than 20 minutes at a time is the most effective for losing weight.
Research shows that skipping rope is especially suitable for fitness in low temperature season, especially for women. In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes.
When I am a novice, I only jump in one place 1 minute; After 3 days, you can jump continuously for 3 minutes; Jump 10 minutes after 3 months; After half a year, "series jump" will be implemented every day. If you jump for 3 minutes at a time, ***5 times until you jump for half an hour at a time. Jump for half an hour at a time is equivalent to jogging for 90 minutes.