Can anaerobic exercise help you lose weight?

As the weather turns colder in winter, many people may reduce their outdoor activities, but in fact, this season is the best season for losing weight. We need more exercise when the weather is cold in winter. So what exercises can help us burn fat in this season? Next, I will introduce to you some methods suitable for winter sports weight loss.

bike

If you have the conditions, you can put an exercise bike at home. Exercising at home is very good because with the monitoring display, you can know more accurately whether you need to increase or decrease the intensity. You can also freely adjust the slope and flat ground during the exercise. Moreover, bicycles are very suitable for girls who don’t like sports but don’t want to be too tired. It is an aerobic exercise with low intensity but very effective for weight loss.

Dumbbell Exercises

Hold a bottle of full mineral water, or a 1-3 kg lightweight dumbbell in one hand, bend your elbow at a right angle, lift the mineral water horizontally in front of your body and then put it down. Repeat the action at least 20 times. The faster the speed, the better the effect. Doing weight loss exercises while holding small dumbbells can increase protein synthesis in the body, increase muscle mass, and improve basal metabolism. The principle of exercises like dumbbell exercises is to achieve the training effect by applying load to the muscles.

Plank

Lie prone with your elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles kept in the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes looking at the ground, and maintain even breathing. Hold each set for 60 seconds, do 4 sets each time, and the rest period between sets should not exceed 20 seconds.

Crunches

Action essentials: Sit-up on the ground. Lie flat on the ground with your knees bent 90 degrees and your feet flat on the ground. Cross your hands in front of your chest or place them beside your ears, lower your shoulders and abdomen, slightly retract your chin, lift your shoulder blades off the ground, keep your waist fixed, and lower your shoulder blades to the ground. Exhale upwards and inhale downwards. One up and down counts as one time. Do 20 in a set.

Aerobics

This kind of exercise is relatively simple. The aerobic exercise and fat-reducing effects are both excellent, and it can also relieve stress. Especially when you are under a lot of pressure, you might as well do some aerobics while listening to music to relax your body and mind.

Precautions for weight loss in winter

The premise is to choose the right time and weather

Mainly aerobic exercise. The climate is cold in winter, and explosive anaerobic exercise can easily cause physical discomfort or even sports injuries, so it is advisable to choose aerobic exercise with smaller movements and greater calorie consumption.

Specific activities can be selected according to age: young people can arrange high-impact aerobic exercises such as running to consume more calories; middle-aged people can arrange low-impact aerobic exercises such as brisk walking, jogging, and climbing stairs; the elderly can arrange gentle activities such as walking, yoga, and Tai Chi.

Although exercising in winter to lose weight can help the body gain heat, we still want to remind everyone that you must keep warm when losing weight in winter. Be sure to warm up before exercising, make your body warm enough to sweat slightly, and then start weight loss exercises. If you start exercising without doing warm-up exercises, it is easy to cause problems such as muscle strain.