Everyone knows that exercise is the best way to lose weight, but many people don't agree. In fact, winter is the best time to lose weight. Then do you know what sports are suitable for winter? Let's see what sports are suitable for winter!
What sports are suitable for winter? Is it effective to do 1 winter exercise to lose weight?
Although it is not easy to sweat in winter, the effect of losing weight is still very good, because there is no necessary connection between losing weight and sweating. In addition, the body tends to be stiff in cold winter, and the metabolism of the body can be accelerated through exercise.
When we wake up in the winter morning, carbohydrates have been used as energy in sleep, which is more than that in other seasons, so early running can make body fat burn immediately as the first energy. In other words, running in the morning in winter can shorten the time before burning fat and let you lose more fat in the same running time. However, cold weather does discourage many runners, so we suggest that runners don't have to run against the biting cold wind every morning, and running three times a week can bring you unexpected results. But if you choose to run in the morning, you must do a good job of cold protection and warmth. If you catch a cold, it's not worth it.
Therefore, even in winter, doing aerobic exercise outdoors for half an hour to an hour every day will not violate the so-called winter storage. It goes without saying that sitting still in front of the TV, keeping a fat body, or exercising regularly, makes the circulation smooth and the muscles tense, which is good for your health. Look at those who are often active outside, most of them have strong resistance and rarely get sick; People who hide and love to keep warm and refuse to go out are more likely to catch a cold.
What exercise do you do to lose weight in winter?
climb the 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.
Indoor badminton
Playing badminton is a good indoor exercise to lose weight, which is very suitable for winter. Badminton is not strong, but it sweats a lot when it is active. You can lose weight by playing for more than 30 minutes. 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.
Rowing practice frame
The rowing machine can achieve the same exercise effect as rowing in the water. When rowing, every flexion and extension of the body and the arm movement of paddling make about 90% of the extensor muscles of the human body participate in sports, which is very beneficial to the extensor muscles that rarely participate in sports. But also can exercise the muscles that we usually don't practice well, so that our whole body muscles are full of coordination. When practicing "paddling", we should pay attention to the continuity of movements and try not to pause after each push and stretch. In the process of rowing, if the range of exercise is too small, the muscles involved in the exercise can not fully stretch or contract, which makes the training get twice the result with half the effort.
Indoor skipping rope
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.
Exercise bike
One advantage of exercise bike over ordinary bicycle is that it can freely exert its riding speed and control its riding time. Through the electronic watch on the fitness car, exercisers can observe their speed, time and heart rate at any time. Use it to exercise, so that you don't have to worry about losing weight because of insufficient exercise, and you don't have to worry about being unwell because of excessive exercise. Not only can it effectively improve heart and lung function, but also help to lose weight and strengthen leg muscles. What's more, the color screens installed on some fitness cars can also display different landscape pictures, which makes you feel relaxed and happy when you exercise outdoors.
Six principles of losing weight
1, keep exercising every day. You can go to the gym to do some aerobic exercise when it is cold outside in winter. Aerobic exercise mainly includes running, swimming and cycling. , but it must last more than 1 hour each time to be effectively consumed.
2. Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.
3, the diet should be light. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
4, often eat fruits and vegetables. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.
5. Eat a balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.
6. Negative thermal balance. Please lose weight principle: calorie intake must be less than consumption.
What sports are suitable for doing 2 1 and playing football in winter?
Purpose:
Parents and children play together to prevent falling on their children. Playing football can train children to accurately "hit" the target and sprint ability, so that the whole body can be exercised.
Method:
Stand three or five meters away from the child. First, the father or mother kicked the ball to the child and asked the child to kick the ball to his parents in the same way. Children will miss their goals because of insufficient or excessive force. At this time, let the child pick it up in order to let him run more. With the improvement of children's "skills", they can gradually distance themselves, increase the difficulty and exercise their quick response ability. Children and children can also play football games.
Pay attention to safety:
Try to choose places with fewer vehicles and fewer obstacles to avoid being knocked down by cars or obstacles; There is also a flat ground to prevent falling; In addition, choose the ball according to the age of the child.
Step 2 ride a bike
Purpose:
Exercise children's coordination, balance, quick response and observation ability, and also enhance joint flexibility and cardiopulmonary function.
Method:
Beginners should remind their children to sit up straight and hold their hands evenly. When pedaling, pay attention to the coordination of legs and left and right, and let the car go straight ahead. After mastering this skill, you should learn to use one hand to force, turn around, pinch the ground or step on the ground with your feet, so that you can avoid pedestrians, obstacles and potholes in time.
Security:
Children can't ride a bike until they are a certain age, and they can't ride a bike if they are too young and too short. Cars should also be inspected and maintained regularly to prevent screws from falling off and hurting people. Try to let children ride bicycles in quiet places without vehicles, such as parks and playgrounds; The site should be as flat as possible to avoid potholes. Parents should always protect their younger children. For older children who are skilled in cycling, parents should limit the speed to avoid accidents.
Step 3 fly a kite
Purpose:
Mobilize the whole body function, develop the sensory integration of all parts of the child's body, and let the child entertain himself.
Method:
Choose a sunny and breezy day, take your child's kite, find an open space the size of a basketball court, and guide your child to fly: when to pay off the line, when to close it, when to run, and when to stop. For example, when the kite rises or tilts, the child needs to run, pull the wire and swing from side to side; And when the kite is hanging high in the air and dancing lightly, the child can cushion it a little. The cooperation of hands, brain, eyes, legs and feet not only makes the child nervous, but also excites him.
Security:
Kites must be small in size and light in weight, which is better for children to carry. The line should not be too long, and the flying height should be enough.
4. Outdoor equipment activities
Purpose:
Exercise children's arm strength, climbing and coordination of limbs.
Method:
Horizontal bar, parallel bars, rings and swings are all similar. Parents pick up their children, let them hold bars, rings or chains, and then swing back and forth, or gently push them to help them. Older children can let him hold the bar with their hands and move a little, or they can swing hard by themselves.
Security:
The most important thing for children to move on equipment is safety. Parents should give necessary guidance, accompany and protect at any time to avoid accidents. When doing bar ring activities, it is best to put a thick mat under it to prevent sudden falls. When making rings and swings, the speed and amplitude should not be too fast or too big, otherwise the child will easily lose his balance. When several children play the slide together, in order to avoid collision, they should be asked to climb the ladder and slide in turn. When climbing the climbing frame, you should hold your hands tightly and step on your feet firmly, level by level, and you should not be careless. To do seesaw, you should sit firmly, hold well, move gently and avoid strenuous exercise.
In short, although it is cold in winter, it is good to take children outdoors properly. In addition, when you go out, you must choose the right way according to your child's characteristics and pay attention to safety.