1. Is there any way to lose weight and keep fit?
1 yoga
Because the air is dry and cold in winter, it is very irritating to people's respiratory tract and not suitable for strenuous exercise, so let's do some simple and comfortable exercise indoors. Yoga is a good choice. Yoga, a mysterious fitness method from ancient India, balances the nervous system and relieves psychological stress through postures, breathing and meditation. It moves very slowly and will not cause sweating all over. Long-term practice of yoga can regulate the internal organs, eliminate toxins in the body and soften the body. It is most suitable for practicing in this timid season of winter, which helps to stretch your bones and muscles.
2. Pilates Fitness Method
Like yoga, Pilates pays more attention to the exercise of core muscles. Pilates is also a kind of exercise with little exercise but high consumption. Yoga lies in stretching and pays more attention to shaping. Although winter is coming, the MM who love beauty should not give up their figure. It is very beneficial to practice Pilates on a mat in a warm room.
3. badminton
If you don't like this slow sport, I recommend you to practice Dānlín's favorite badminton. Badminton is an indoor sport that makes people feel comfortable, but don't underestimate its sports effect. According to relevant data, a regular badminton match is more intense than a football match. It is worth noting that when you leave the venue, you should add clothes in time to prevent colds.
4. Bowling
Many people regard bowling as a kind of entertainment. In fact, bowling can exercise more than 200 muscles as long as it is done correctly. It is very cold in winter. At this time, several friends go bowling together, which can not only exercise, reduce stress, but also avoid respiratory tract irritation caused by outdoor sports.
Step 5 jog
Because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease and joint range decrease at low temperature, a little more exercise will easily cause strain. So we can change our habitual running to jogging, and at the same time change our morning running to morning 10 or afternoon. This can effectively avoid excessive body consumption and avoid harm to the body.
Step 6 take a walk
White-collar workers at work take a walk in the sun during lunch break, which is actually a good way to exercise. Walking 3-5 times a week is helpful to relieve stress and eliminate the tension of shoulder, back, waist and abdomen muscles, gluteal muscles and foot muscles. In addition, walking more can also increase the number of sedative hormones that make people sleep soundly and make you sleep well.
7.skiing
Skiing is the most essential exercise in winter. It not only brings you speed enjoyment, but also exercises your balance, coordination and flexibility. This exercise is not strenuous, but it can exercise the whole body. Can exercise the head, neck, hands, wrists, elbows, arms, shoulders, waist, legs, knees, ankles and almost all joints of the human body, can activate the rigid body, enhance the flexibility of the body and lose excess fat.
8. soak in hot springs
Although soaking in hot springs is not an active exercise of the human body, it can also help to enhance physical fitness and consume calories. In addition, soaking in hot springs can relax the muscles and joints of the whole body, eliminate fatigue, dilate blood vessels, promote blood circulation and accelerate human metabolism. In addition, most hot springs are rich in chemicals, which are helpful to the human body. Imagine how wonderful it is to soak comfortably in warm spring water in the cold.
Although the weather is cold in winter, it still can't stop everyone's determination to lose weight and keep fit, and it is precisely because of this firm perseverance that real results will appear.
2. What should I pay attention to in weight loss and fitness?
1. It is not good to run before going to bed in the morning.
Many friends have the habit of running in the morning or having fun. Office workers are very busy during the day, so naturally they have no time to take care of sports. Therefore, fun run is the choice of many office workers. However, from the point of view of health and fitness, this is not the most suitable exercise time. Fitness running exercises may be arranged around 9 am and 5 pm. Don't go running after a full meal at night. You might as well take a leisurely walk instead of running.
It is best not to run before and after meals. Running after a meal or eating immediately after running will lead to a decrease in gastric acid secretion, which will affect the digestion of food and cause stomach problems in the long run. It is recommended to warm up before running. You can jog or stretch for a while to get the ligaments moving, prevent cramps and strains, and then gradually improve your strength.
Don't eat too willfully after high-intensity exercise.
Many people tend to have a big appetite after exercise. Some people may think that I have been exercising anyway. It doesn't matter if I eat more sweets. Exercise consumes more than I eat. It is best to make a list of food calories consumed every day and control them reasonably according to your energy intake and consumption.
But sweets and fried foods are definitely obesity killers, so try not to touch them if you don't touch them. It is absolutely not cost-effective to spend more energy and time to solve the heat they bring.
Don't blindly believe the calories displayed by the machine.
Do you feel happy when the treadmill shows that you have burned 800 calories? In fact, the number of calories burned by machines is usually incorrect, and most machines overestimate it by 30%. There are many machines that don't input your weight, so the display of heat is generally based on a reference weight, usually calculated by 70 kg. So, if your weight is 6 1 kg, you won't burn as many calories as a person weighing 70 kg. Using heart rate readings may also be inaccurate.
Compared with a machine that only exercises the legs like a treadmill, exercise with both hands and feet will increase your heart rate, but that doesn't mean you burn more calories. Studies have confirmed that burning the same level of calories will significantly increase the heart rate when hands and legs are used together. You will even have a higher heart rate and burn fewer calories. It is recommended to buy smart sports bracelets and other products to help you record the calories you consume.
4. Change the unchangeable training methods
Often exercise in the same way, the body gradually adapts to the rhythm of exercise in daily exercise, and it is not so difficult to do after a long time. The easier the body exercises, the less calories it consumes.
Every once in a while, you can choose a new sport to do, or several kinds of sports alternately. The body needs to adapt to the new exercise mode and exercise more comprehensively. Bravely challenging new sports patterns is believed to be more conducive to shaping perfect body lines.