Aerobics of choice for winter fitness

Every winter, when people's appetites are wide open, many people put their fitness on the agenda in the face of hoarding fat, but they do not know what to do. In winter, the people's metabolic rate and basal metabolic rate become lower, and the human body's function enters a self-protected dormant state, just like an animal hibernates. Therefore, it is necessary to use exercise to maintain the body's basic metabolic rate to protect against cold and diseases. In winter fitness, aerobic exercise is the first choice.

Fitness principles

Fitness plan not to break

Wang Hongwei, general manager of Jilin Yingpai Health Club, told reporters, “Winter fitness requires a full plan. Do you really want to exercise or you want to lose weight? In fact, the purpose does not matter, but the plan is critical.”

Fitness plans can be formulated around weight loss. In winter, the body's digestive function is enhanced, and its appetite is wide open. Many people achieve the heaviest weight in the winter. On the other hand, the heat consumed during winter exercise is also a good season for fat removal. At the same time, the winter human immunity is reduced and it is easy to get sick. Therefore, another important part of the winter fitness program is to prevent diseases through effective exercise. However, unplanned and irregular exercise not only fails to keep fit, but also causes illness due to physical discomfort.

"In general, the winter fitness effects are not as good as summer fitness. Summer is the best season for fitness effects throughout the year. In winter, it is just maintaining a healthy physical condition. However, lack of such maintenance is absolutely unnecessary. In order to achieve the best fitness results in the winter, the key to achieving the best fitness results is persistence. We must not give up because of the cold weather or snow.” Du Shixue reminded.

Fitness method

Preferred aerobic exercise in winter

Du Shixue said that the cold weather in winter preferred indoor sports, the most important thing being to prevent cold air from entering the body. The explosive anaerobic exercise is likely to cause physical discomfort, and even cause sports injuries. Therefore, you must choose an aerobic exercise with a smaller movement and greater calorie consumption.

Specific items may vary according to age: young people can arrange high-impact aerobic exercise such as running, which can consume more calories; middle-aged people can arrange quick walking, jogging, and other low-impact aerobic exercise; The elderly can arrange for walking, yoga, Tai Chi and other items.

Young people can increase their physical activity during winter exercise. The time can be longer. For example, running can be 10 to 15 minutes longer than in spring and summer. The physical condition of middle-aged people is generally in a declining trend. Do not exercise because you are busy with your work. You need to exercise according to the amount specified in the winter fitness plan.

Time choice

Exercise time with reference to age

Winter fitness is very different in timing, people of all ages should choose the time period of the activity according to their physical condition. Young people have stronger adaptability to the climate, better physical condition, faster physical recovery, and winter fitness time can be arranged in the morning and afternoon; middle-aged people are less able to adapt, and can be physically and mentally compared after work from 18 to 20:00. Relax exercise time period; senior winter fitness time should generally be selected from 14 to 19 o'clock, they are physically weaker, choose the highest temperature, sunny time for fitness, easier to open, so as to avoid physical injury.

Matters needing attention on clothes, drinking water, and the environment

Clothing: must be warm

"In winter, there is heating in the room and the temperature is more suitable. In theory, any indoor exercise can be carried out." Du Shi learned, but keeping warm is also very important.

When you start exercising, you must wear long sleeves. When you sweat slightly, you can take off your long-sleeved clothes, but you should put on your clothes immediately after the exercise. "This will protect the joints and bones of the human body."

Frequency: individual choice

In general, there is no special requirement for winter fitness. “Normally at least three or four times a week, up to five or six times a week.” Du Shixue said, “There are no strict rules, which are mainly based on personal work and physical conditions.”

Warm up: Sweating slightly

The warm-up intensity in winter is obviously higher than summer, and the time is obviously longer than summer. Normal summer warm-up time is about ten minutes, of course, different people's fitness purposes are different, warm-up time will be different, wait until the warm-up time after winter will be significantly longer, at least take 20 minutes, outdoor warm-up is at least forty to fifty minute.

The purpose of warm-up is to first remind the body "I want to work, I have a spiritual point." The second is to prevent muscle strain and damage to tendons and ligaments. The third promotes blood circulation and charges the body before exercise. Another aspect is to promote your brain nerves, because our entire body is dominated by the brain. The most important thing here is to prevent injuries. Therefore, during fitness exercises in winter, especially in the outdoors, first of all to do a good warm-up activities, through jogging, bare hand exercises and a small amount of light equipment exercises, so that the body heat slightly sweating, and then plunge into fitness.

Drinking water: make up before and after exercise

In fact, the amount of water required for outdoor exercise in winter is the same as in summer. Drinking water can be ordinary water or sports drinks. In addition, in cold weather, many people will want to have a cup of hot coffee or chocolate and then go out to exercise. This is unscientific, because it contains caffeine, which causes the body to lose water, is the most taboo before exercise.

Environment: Air circulation

In winter, people are accustomed to closing the gym's window tightly. As everyone knows, one person has more than 20 liters of carbon dioxide per hour. If more than 10 people exercise at the same time, an hour is more than 200 liters, causing serious indoor air pollution. People in the closed environment are prone to dizziness, fatigue, nausea, loss of appetite and other phenomena, the exercise effect is naturally poor. Therefore, when you exercise indoors, be sure to keep the air in the room fresh.

Method: Increase the intensity

The winter is very cold, and the body's fat content is increased compared to other seasons. Although it is beneficial to the weight gain and weight gain of the thin person, it is not ideal for the development of muscle contours, lines and strength.

Therefore, winter fitness should increase the intensity and intensity of exercise, increase the number of exercises and the number of groups, while increasing the content of aerobic exercise, and accordingly prolong the exercise time to improve function, develop special qualities, consume body fat, prevent excessive fat, accumulation.

The project recommends the best winter rope skipping

Du Shixue pointed out that doing efficient aerobic exercise in winter is the best weight loss exercise, such as cycling, walking, running, swimming, and aerobics. After more than 20 minutes of aerobic exercise, when the blood sugar is basically consumed, the body will need to mobilize sugar and fat to provide energy as a heat source. So every 20 minutes of aerobic exercise training is the most effective for weight loss.

Studies have shown that skipping ropes are especially suitable for exercise in the cooler seasons and are particularly suitable for women. From the amount of exercise, the continuous skipping for 10 minutes is almost the same as the 30 minutes of jogging or 20 minutes of fitness dance.

For beginners, only jump one minute in situ; three days later, you can jump three minutes in a row; three months later, you will continue to jump for 10 minutes; after six months, you will perform “series jumps” every day. For example, if you skip 3 minutes at a time, 5 times in total, until you continue to jump for half an hour. A jump of half an hour is equivalent to 90 minutes of jogging.

Wang Hongwei reminded everyone that the best way is to participate in the club, because the club has a lot of body movements, including the training of various functions of the human body. Everyone can choose their own training program according to their own needs.