1. Aerobic exercise is the most effective way to lose weight.

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.

"Half-hearted and half-hearted" makes slimming more lasting.

Don't think that losing a few pounds will make you thin. Remember the following points to truly defeat fat.

Three hearts:

Determination-if you don't make up your mind to lose weight, you will find an excuse for being lazy twice, which is bound to be bad for losing weight. Not only that, you have to be open and share your determination to lose weight with everyone, so that everyone can urge you anytime and anywhere.

Intention-how many people fail to lose weight because they don't face up to themselves. Please take good care of your figure, don't just talk but don't practice, and don't let your previous efforts be in vain.

Perseverance-how many people have failed, but the bad thing is that they have not persisted. It shouldn't matter if you take one less day of exercise. Have another bowl. If you don't eat, you can't lose weight ... If you indulge yourself, you will eventually taste the bitter fruit of failure.

The second meaning:

Pay attention to your diet and exercise habits-pay attention to your daily diet and exercise habits. You can't go out for a big meal or skip running just because you've lost weight, and you'll end up falling short.

Pay attention to the changes of weight and figure-weigh 1-2 times a week at a fixed time. If there is a big fluctuation, find out the reason for the weight change and see if it is because you are lax.

In order to avoid these misunderstandings.

Many friends tried hard to exercise to get rid of small flesh, but after a while, they found that the effect was not as good as expected. What happened? Part of the reason is the exercise method. Fitness should not only make time to stick to it, but also get twice the result with half the effort with proper methods.

Rob Steinmeyer, coach of Sun Fitness Club in Phoenix, USA, said: "When people feel that fitness is not effective, they always look for reasons from themselves, and feel that they are not diligent enough or have not exercised long enough." In fact, the more you practice, the better the effect.

1. How about running before going to bed in the morning?

Many friends have the habit of running in the morning or having fun. Office workers are busy with work during the day and have no time to take care of sports, so fun running is the choice of most office workers. But from the point of view of health and fitness, this is not the most suitable exercise time, and fitness running exercise can be arranged around 9 am and 5 pm. Don't run after a full meal at night. You can take a leisurely walk instead of running.

It is not advisable to run before or after meals. Running after a meal or eating immediately after running will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. It is recommended to warm up before running. You can jog or stretch for a while, move the ligaments to avoid strain, and then slowly 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, so 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, make a comparison between energy intake and consumption, and control it reasonably.

However, sweets and fried foods are definitely obesity killers, so try not to touch them if you can. It is absolutely not cost-effective to spend more energy and time to solve the heat they bring.

Don't blindly believe the number of calories displayed by the machine.

Do you feel happy when the treadmill shows that you have burned 800 calories? In fact, the machine shows the calories burned, which is generally incorrect. Most machines are overestimated by 30%. Many machines will not input your weight, so the display of heat is usually based on a reference weight, which is usually calculated in 70 kilograms. 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, exercising with both hands and feet will lead to an increase in heart rate, but this does not mean that you burn more calories. Studies have shown that when hands and legs are used together, burning the same level of calories will significantly increase the heart rate. You will even have a higher heart rate and burn fewer calories. I suggest that you can choose to buy smart sports bracelets and other products to help you record the calories you consume.

4. Change the unchangeable training methods

Often do 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 it over time. The easier the body exercises, the less calories it consumes.

Every once in a while, you can choose a new sport, or several kinds of sports alternately. The body needs to adapt to the new exercise mode and exercise more comprehensively. Bravely challenging the new exercise mode, I believe it will be more helpful to shape a more perfect body line.