How to exercise effectively in winter?

As the weather gets colder, we wear more and more clothes. Many people have begun to reduce outdoor exercise. However, because of the cold weather, the body's calorie consumption decreases. Every time it is time to eat, we feel abnormally hungry. We eat more food, our body's energy decreases, and fat gradually finds us. Winter exercise is very important. Through winter exercise, it can promote metabolism and help lose weight. So how to exercise in winter?

To prevent weight gain, or more precisely body fat gain, the most important thing is to keep the body's metabolic rate at a high level. The key to maintaining or increasing your metabolic rate is to exercise with intensity, whether it is aerobic exercise or strength training. Here are some specific suggestions.

1. Aerobic exercise - In addition to being beneficial to cardiopulmonary function, aerobic exercise can also consume a lot of calories. If you exercise continuously for more than 25 minutes, you can directly use the body's stored fat as a source of calories. Therefore, it is an indispensable main exercise content for fitness and weight loss. The prerequisites for choosing an aerobic exercise form are, first, that it is something you really like, and second, that you have the conditions to practice it regularly.

If you like skating but can only practice once a week, it can only be considered as a form of entertainment and will not serve as a fitness activity. 30 to 40 minutes three times a week is the bottom line for maintaining condition or making progress. Of course, if you can climb for 2 hours at a time, twice a week can also achieve the exercise goal.

Based on the sports environment, aerobic exercise can also be divided into outdoor and indoor. In winter, sports such as skating, running, and climbing in natural environments will consume more calories due to the lower temperature. But it is often affected by wind and snow. Due to the influence of bad weather such as dust, fog, etc., it is impossible to proceed normally, so you need to prepare an "emergency plan" for exercise in case the continuity of exercise is interrupted.

Running is one of the sports suitable for winter. The lower temperature avoids the problem of large water loss caused by running in summer, and it is simple and easy to do. But one thing to note is that the ground hardness increases in winter, which is not good for the joints of the lower limbs.

The preferred surface for running is dirt road, followed by plastic track, then asphalt road, and the least desirable is cement or tile road surface. In addition, pay attention to warm-up and relaxation activities, and the quality of the sports shoes you wear should not be ignored.

In order to prevent the body from gaining weight indiscriminately, we must be prepared for winter exercise. So what is the best way to exercise in winter? Running is one of the common ways of exercise in winter. You can exercise your body without feeling cold. Running is a high-intensity sport. As the body goes up and down, it can promote blood circulation, increase body heat and consume body fat.