First, the most weight-losing exercise
1, jump rope
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.
Step 2 skate
There are many skating rinks, large and small, and real skating rinks. Have you ever been there? You can go roller skating in summer, and winter is a good time to skate real ice. Skating is very helpful to the exercise of coordination ability. There is no age limit for skating, but I suggest you learn it as soon as possible, if you can't at present.
Skating helps to exercise the coordination ability of the body. Physically, it can make your leg muscles stronger and more elastic. At the same time, skating is a high-intensity exercise, which will also improve your vital capacity.
Step 3 ride a bike
Cycling is not only an effective cardiovascular exercise, but also a kind of cycling. You can go for a ride or park near your home by bike, and enjoy the community you live in while riding. There are also many people who use bicycles as a means of transportation to work.
Running exercises people's thigh muscles (the muscles behind the thighs), while cycling uses quadriceps (the muscles in front of the thighs) more. More importantly, when you ride a bicycle, your whole body moves with the bicycle, and your back and knees are exercised accordingly.
Step 4 jog
Jogging is very beneficial to the health of your heart and lungs, and it can also enrich your energy. If you are trying to lose weight, it can burn calories faster than walking. On the negative side, the game does put more pressure on the joints-knees, ankles and hips.
Everything is improving gradually. It is generally believed that the amount of exercise and time added each week should not exceed 10%. The reason for this is that the heart and lungs can't adapt to high-intensity exercise at once, but the joints and muscles can adapt gradually, and the exercise to maintain pressure can make people energetic. Running too much or too fast can lead to tendinitis, muscle strain or stiffness.
Step 5 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. 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.
Second, the benefits of exercise.
1, exercise can enhance resistance.
Exercise in winter can speed up the metabolism of the body. When the body is stimulated by cold, the antibodies against diseases in the blood will increase, and the body's resistance to diseases will also increase. Therefore, people who insist on exercising in winter are less likely to suffer from diseases such as colds, bronchitis and pneumonia.
2. Exercise can prevent osteoporosis.
Outdoor sports in winter can fully enjoy the sunshine. After the ultraviolet rays in the sun are absorbed by the human body, cholesterol in the blood can be converted into vitamin D, which promotes the absorption of calcium by the human body. Middle-aged and elderly people can effectively prevent osteoporosis by insisting on exercise.
3. Exercise can strengthen the heart.
Cold weather also makes the heart load more when distributing blood to the whole body. In order to combat heart problems and manage extra stress, this process may aggravate illness or injury. However, with the regular exercise of cardiovascular endurance, myocardial function can be strengthened, even in such cold weather, to prepare for more difficult training in the future-not to mention other non-sports stresses in life.
4. Exercise is good for improving mood.
Exercise in cold weather also helps to improve mood because of lack of humidity and the ability to kill stimuli. Because it is more difficult for the body to keep warm at work, the production of endorphins also increases, and exercising in cold time will increase your happiness.