1, choose the right clothes to lose weight in winter exercise.
There are certain requirements for clothing in winter sports to lose weight. Because winter sports are very different from summer sports, you can do all kinds of sports at will in summer as long as you choose comfortable clothes that suit you. But winter is different, because the temperature in winter is low and there are certain requirements for heating, so we should choose the right clothes to exercise in winter.
Will winter exercise to lose weight clothes affect the whole weight loss effect? In fact, suitable clothes will play a multiplier role in losing weight in winter sports. Because in winter sports, proper clothes will make the body's heat constantly dissipate, and accelerate the consumption of body fat, so that fat can be quickly dumped out of your body. In addition, it can also accelerate the blood circulation in the body, make the metabolism in the body run at a high speed, and make the ultimate goal of slimming more obvious.
In addition, if the clothes you choose for winter exercise are too thin, it is easy for cold air to invade your body during exercise, which will not only make you lose weight, but also make you catch a cold and get sick, which will affect your health. When clothes are too heavy, they will take off their clothes because they are too hot during exercise, and they will catch a cold in the cold wind in winter. Therefore, if you want to lose weight through exercise in winter, you should first pay attention to choosing clothes that suit you. 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.
It should also be noted that if you sweat a lot after exercise, you should dry your sweat in time, put on sweaty sportswear, shoes and socks, and wear a hat at the same time 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 the feet is thin, so the 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. Usually some fitness enthusiasts like to wear fitness shoes for winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of feet are easy to catch cold when not exercising, leading to chilblain, arthritis and other diseases.
2. It is best to keep the indoor temperature of indoor sports room at 20 degrees in winter.
In winter, in order to avoid being attacked by the cold wind outside, many MM usually prefer to do proper exercise through indoor exercise, thus helping to consume fat. But for the control of indoor temperature, it is also very important to lose weight in winter exercise. Never blindly adjust the indoor temperature, which will weaken the final weight loss effect. What is the best temperature for indoor exercise?
Experts pointed out that in winter, the most suitable indoor temperature for exercise to lose weight should be 20 degrees. At this temperature, MM will be able to fully stretch when doing exercise, so as to give full play to the body's metabolic function and let excess fat be continuously consumed. In addition, the gym with a constant temperature of 20 degrees can make people feel very natural and relaxed, and MM will unconsciously extend the exercise time in this comfortable constant temperature, so that fat will be completely consumed during exercise, and MM will no longer have to worry about fat accumulation.
Ventilation in the gym is very important.
In order to keep the indoor temperature constant in winter, the ventilation is not very good in many cases. However, the main exercise in many MM winters is aerobic exercise target = _ blank & gt Aerobic exercise. If good ventilation cannot be guaranteed, it will affect the metabolic function of the body and make the whole exercise lose weight. If it is serious, it will also lead to problems such as difficulty breathing.
In winter, the best fat-reducing exercise is aerobic exercise. The intensity of this kind of exercise is not very strong, and you can also exercise your overall body shape through rhythmic exercise to help shape your body shape, such as slimming exercise and indoor yoga. However, once the ventilation facilities are not good, the effectiveness of the whole exercise will be weakened because of insufficient oxygen supply for aerobic exercise. Therefore, when you exercise to lose weight in winter, you must pay attention to keep indoor ventilation at any time.
4. Warm-up exercises should be done before winter sports.
We have been taught since childhood that we must warm up before doing exercise to avoid spraining our bones and muscles. In fact, in the process of losing weight in winter, you should also make enough warm-up preparations before exercise before you can exercise. Due to the cold climate, 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. Because this can not only protect bones and muscles from sprains, but also accelerate the process of consuming calories, and it is easier to quickly consume body fat under the action of metabolism.
In addition, due to the low temperature in winter, the organs in the human body will contract to protect themselves because of the cold weather. If you don't do enough warm-up exercise at this time, the range of your body's activities will shrink than usual, so it is difficult for your body's muscles to get full exercise and fat can't be fully consumed during exercise. Therefore, in order to ensure that the exercise of losing weight in winter is not useless, we must fully warm up before exercise and let the whole body fully stretch freely.
Aerobic exercise is the main way to lose weight in winter.
In winter, in order to dispel the cold air on the body during exercise, many MM will blindly adopt the exercise mode with strong exercise intensity to lose weight. They think that this kind of exercise can not only keep the body temperature high to resist the cold, but also burn fat quickly during strenuous exercise. Only in this way can we achieve obvious slimming effect.
However, the opposite is true. If you want to work your metabolism effectively in winter and consume the fat accumulated in winter, the best weight loss exercise is actually aerobic exercise with gentle exercise range. Aerobic exercise is not particularly intense, but it consumes a lot of calories, and aerobic exercise in winter is more conducive to the exertion of metabolic function, so that the body's fat can be continuously reduced step by step, and you can always keep a slim figure!
6, exercise to lose weight in winter to choose the right time.
Many MM do whatever they want when they exercise in winter, and start to lose weight when they think of it. However, if we can seize the most appropriate opportunity to lose weight in winter sports, the effect of losing weight will be more obvious and prominent, and it will also help our health.
In winter, the best exercise time is at night. Because at night, after a whole day's accumulation, the body's fat is easily converted into fat and solidified on the body. However, if you do proper exercise at night, you can consume the fat accumulated in a day during exercise, accelerate the metabolic function, and discharge excess residual waste in the body as waste to prevent these wastes from accumulating in the body to form fat and appearing on the body. Of course, walking is the best and simplest way to exercise at night, which can promote the peristalsis and digestion of the stomach.
7. Exercise to lose weight in winter 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.