What exercise do you do to lose weight in winter 1, climb stairs
When outdoor exercise is not convenient in winter, you can use indoor conditions. 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. Climbing stairs is convenient and quick. Generally speaking, climbing stairs for 30 minutes can consume 260 kilocalories, which is equivalent to jogging 800 to 1500 meters. The effect is remarkable, and it won't feel very cold.
2. Indoor badminton
Playing badminton is a good indoor exercise to lose weight, which is very suitable for winter. Playing badminton is not intense, but you sweat a lot when you are active. Generally speaking, playing badminton for more than 30 minutes can play a good slimming effect. However, it should be noted that you can choose to take a salt bath to relax after playing the ball, and then massage the calf muscles to relax after playing the ball.
3. Hip-lifting exercise
Before going to bed every night, let your body lie flat on the bed, bend your legs and knees, put your hands on both sides of your hips, put your palms on the bed surface, keep a uniform breathing speed, and practice slowly lifting and lowering your hips for 20 minutes every day to make your hips strong.
Step 4 jump rope indoors
Skipping rope is a particularly easy exercise to lose weight. Its advantages are rain or shine, it can jump indoors and outdoors, and it will not be affected by the cold weather in winter. Also, in terms of the amount of exercise, skipping rope is also very effective. Skipping rope 10 minute is equivalent to jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is an aerobic exercise that consumes a lot of calories in a short time. If you are afraid of cold in winter, you might as well jump rope more.
Step 5 climb the mountain
Mountain climbing is not only the best way to lose weight, but also a good exercise of human heart and lung function. When it is not very cold in early winter, the temperature decreases with the increase of hillside height, and the temperature difference between morning and evening is also great. At this time, climbing the mountain can make people's body temperature regulation mechanism constantly tense, thus increasing the adaptability of the human body to the environment, and at the same time, it can continuously consume calories when climbing the mountain, thus achieving the effect of losing weight.
Step 6 ride a bike
Early winter, accompanied by warm sunshine, is very suitable for going out to play and is also a good season for cycling. For girls who want to lose weight, this is a very good way, which can not only combine speed and speed, but also consume more calories, and you can feel the beauty of nature while losing weight.
The weight loss schedule of winter exercise is 28 days, 7 days a week, 5 days, each time 1 hour. Arrange a day off on weekends and a day dedicated to stretching. Time schedule: warm-up 10 minutes+anaerobic 10 minutes+aerobic for 40 minutes.
1, warm-up: jogging/warm-up exercise/skipping rope (one out of three)
2. Anaerobic: static squatting (28 days in the first week), flat support (28 days in the second week), gluteal bridge (28 days in the third week), and abdominal roll (28 days in the fourth week)
3, aerobic: elliptical machine, running, swimming, ball games, aerobic (one out of five)
Precautions for losing weight in winter exercise 1, and warm-up activities should be sufficient.
The cold climate leads to the protective contraction of human organs and systems, the elasticity and ductility of muscles, tendons and ligaments decrease, the viscosity of muscles increases, and the range of joint activity decreases.
Coupled with the low air humidity, people feel thirsty, fidgety, 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, winter sports, especially outdoor sports, must 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.
2, clothing thickness should be appropriate
First of all, put on more clothes in winter. Clothes should be light and soft, not too tight. After warming up, you should take off some thick clothes. After exercise, if you sweat a lot, you should dry your sweat in time, put on sweaty sportswear, shoes and socks, and wear a hat to prevent heat loss. Besides, when you exercise outdoors, you should pay more attention to keep warm. You will get hotter after exercise, and you always want to cool off, but you must not stand in a windy place to blow. Instead, go back indoors as soon as possible, dry your sweat and put on clean clothes.
As the saying goes, "cold starts from the feet." Because people's feet are far away from the heart, there is less blood supply, and the subcutaneous fat of their feet is thin, so their warmth retention is poor. Therefore, it is particularly easy to feel cold feet when exercising outdoors in winter. If the head, back and feet are cold, cold air will invade the body from fur, nose and mouth, which will not only affect the effect of fitness exercise, but also catch a cold and get sick.
3, the environment should be comfortable
In winter, people are used to closing the windows of the gym tightly. As we all know, people exhale more than 20 liters of carbon dioxide per hour in a quiet state. If more than ten people exercise at the same time, one hour is more than 200 liters. In addition, the decomposition products of sweat and the bad gas discharged from digestive tract have caused serious indoor air pollution. People will have dizziness, fatigue, nausea, loss of appetite and other phenomena in such an environment, and the exercise effect is naturally not good. Therefore, when exercising indoors, we must keep the indoor air circulating and fresh. In addition, in winter, it is not advisable to do fitness exercises in the yard filled with oil smoke and turbid air. At the same time, we should pay attention to the weather with poor climatic conditions, such as sandstorm, heavy snow or cold weather, and do not engage in outdoor sports for the time being. If you want to exercise outdoors, you should pay attention to choosing sunny and sheltered places.
4. Exercise methods should be appropriate.
Due to the cold winter, the body fat content has increased compared with other seasons, and the body weight and body circumference have also increased accordingly. Although this 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.
In addition, pay attention to shorter exercise intervals, especially standing in cold air for a long time outdoors. If the interval is too long, the body temperature will drop, which will easily make the muscles tired from the excited state and increase the viscosity, which will not only affect the exercise effect, but also easily cause injuries during the next group of exercises.
1. You can lose weight by jogging for 30 minutes every day.
Only when you exercise for more than 40 minutes can you mobilize your body fat and supply energy with glycogen. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious. Therefore, for dieters, properly changing the exercise mode within the guaranteed exercise time can also prevent local fatigue, increase calorie consumption and achieve good results.
2. Drinking alcohol during exercise fatigue can relieve fatigue.
After strenuous exercise, people's physical function will be at a higher level. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which will be more harmful to the liver and stomach than usual.
3. After a period of exercise, the muscles will not relax.
After a few weeks of exercise, the tissues in the body began to change, the muscles gradually relaxed, and the fat began to grow due to the reduction of calorie consumption. Therefore, exercise is not a once-and-for-all thing, and the interval between forcibly stopping exercise should not be too long.
You can lose weight as long as you exercise more.
"Duo" is a relative number. What kind of exercise is "more"? To what extent is "more" appropriate? There are many scientific reasons, which cannot be generalized. It is not advisable to lose weight in a hurry. The correct way is: under the guidance of experts, make a gradual exercise plan suitable for your own situation, exercise 5-6 times a week for 45-60 minutes each time, and add a reasonable diet to lose 1-2 kg per month. If you stick to it, it will be easy to lose weight.
5. Only sweating is effective.
Sweating without sweating cannot be used to measure whether exercise is effective or not. The sweat glands of human body are different, which are divided into active and conservative types. Warm-up is first to adapt to the subsequent exercise, which is conducive to stretching and avoiding injury. Warm-up is not necessarily sweating.
6. As long as it is exercise, any form will do.
The choice of sports should be based on physical health and physiological stage. Knee joints with bony joints can cause inflammation and degenerative changes, and are not suitable for climbing mountains, stairs, squatting and other activities.
7. Keep exercising despite illness.
This is one of the most dangerous misunderstandings. If you feel unwell recently, you should stop exercising or reduce the amount of exercise. Otherwise, it will aggravate the condition and prolong the illness period. If you have dizziness, chest tightness, chest pain, shortness of breath and other symptoms during exercise, you should immediately stop all activities and call an ambulance when necessary to avoid hugging or waiting, especially for middle-aged and elderly people, to prevent sports diseases.
8. Stopping exercise will make people fat.
In real life, some people do gain weight after they stop exercising. But the key to getting fat is not just to stop exercising, but to eat the same amount of food after stopping exercising, so that the calories taken from food greatly exceed the calories consumed, thus causing obesity. If you stop exercising and reduce the calorie intake in food with the consumption and reduction of calories, you won't get fat.
9. As long as you exercise more, you don't have to control your diet.
This method can only achieve the balance of heat in and out or not increase obesity. In fact, drinking sweet drinks, eating cakes and dried fruits, especially dried fruits that can extract oil and high-calorie foods, can make your hard-earned weight loss achievements go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.