How to exercise in winter?

From late autumn, the weather gradually becomes cooler, the summer kept a little enthusiasm for fitness was also doused by the cold, people become lazier and lazier, and appetite because of the cooler days becomes better and better.

In this way, you find yourself fat again.

Research shows that.

The body produces more than twice as many chemicals to promote fat storage in the body in winter than in summer. If you do not strictly control your food intake and do not take part in physical fitness activities, you are more likely to accumulate fat in winter.

These days the temperature has plummeted, curled up in a ball on the sofa, stretching my hands feel cold, let alone exercise.

Will some partners have the same feeling, the amount of exercise is greatly reduced, but appetite is greatly increased, so do not wait to gain weight and so what! No, can not lose 10 months of fat in the last two months of the year and then grow back the meat!

So cold also want to exercise, but also more scientific exercise, let the fat burning go! Recommended for you to some of the points of exercise after winter.

A, outdoor exercise before warming up

Winter still can not do without outdoor sports, choose the weather with good air quality to go out running, hiking, and playing ball, so that the body to adapt to the cold environment, help improve physical fitness, and prevent colds.

You will find yourself less afraid of the cold if you develop good outdoor exercise habits. But outdoor sports should pay attention to warmth and warm-up, otherwise, it is easy to catch a cold but cause discomfort.

For example, before long-distance running, you should make adequate preparation for the whole body and adjust your stiff body to the exercise state.

(1) the first activity knee, half squat, two hands on the knee, clockwise, counterclockwise twisting the knee, do 10 times each.

2) alternating high leg lifts on both legs to move the hip joints.

(3) Perform a proper leg press, with one leg stepping forward, bending the knee 90 degrees so that the thigh is parallel to the ground, and the other leg bent and extended, with the toes on the ground, while keeping the upper body upright.

4) followed by some stretching preparations, such as stretching the upper body, turning the body to move the waist, kicking the legs to move the legs, and so on.

These preparatory movements can activate the stiff body to avoid injury during exercise.

Warm-up to this point is not over, before starting a long-distance running jog for 10 minutes, do not come up to run fast, first jog to let the body adapt to the environment, and slightly sweat, and then gradually speed up to your normal level.

Of course, the long run itself does not need to be too fast, according to their own ability to make adjustments can be, do not rush.

Two curled up at home rather than in group HIIT

No heating days, at home is often cold, and wearing many pieces of clothing can not warm up, in fact, instead of curling up on the sofa fat, why not get up to do some indoor exercise, not only can burn fat and slim shape, but also quickly let you warm up, no longer frozen into a ball.

HIIT, which has been mentioned many times, will not be cold after you practice. Can also improve cardio, fat-loss effect is obvious.

Usually, HIIT 20 minutes of training is more effective than running on a treadmill for an hour, this type of training will allow you to exhaust 100% of your energy within 20 minutes, the specific method is 1 minute of non-stop high-intensity exercise, 20 seconds rest, at least 6 cycles.

You can follow the "Try Fitness" HIIT course for fat-burning training.

Three, stretching after exercise, doubles the effect

After winter sports need more finishing activities time so that the body has enough time to recover. The easiest way to do this is to continue exercising at half the intensity for 5 to 10 minutes, and then stretch.

After doing cardio, your heart rate is raised, your body is activated and you no longer feel cold, this is the best time to do stretching and shaping exercises.

You can do some stretching and twisting movements in yoga to stretch your neck and back, stretch your waist and arms, and further press your legs and lower back to lengthen your lower body. This time the stretching will achieve the best results, but also to relieve the fatigue brought about by the previous strenuous exercise, is the best "cold body" exercise.

In addition, winter sports may not be as obvious as summer sweating, but the fact is that a lot of water is also lost. Therefore hydration after exercise is also very important.

Fourth, diet slimming

In addition to exercise, the diet should also have a sense of weight loss and slimming, autumn and winter because of the cold, unconsciously will eat more than before, so pay more attention to the diet.

The slim meal is not a diet or do not eat a particular food, on the contrary, a healthy slimming diet grains, meat, eggs and milk, beans, vegetables, and fruits can be eaten, only in combination with more intake of vegetables and fruits, grains and meat in breakfast and lunch consumption, dinner only eats some light fruits and vegetables.

The overall diet should be less oil and salt and control the intake of carbohydrates and fats.

In addition, for each meal remembers to eat only seven minutes full, a little full feeling immediately stops, and you are hungry to replenish, but do not eat. Do not snack, if you are hungry between meals, eat a small number of nuts and fruit.