Winter is the time when people are most reluctant to move. But do not move and easy to grow meat, so how to do it? The following five weight loss exercises are most suitable for winter, you want to be in good shape you act quickly.
Preferred aerobic exercise in winter
Fitness experts say that the winter climate is cold, explosive anaerobic exercise is easy to cause discomfort, and even cause sports injuries, so, fitness must choose a small range of action, calorie consumption of aerobic exercise.
1、Jump rope
Research shows that jumping rope is especially suitable for fitness in the season of low temperature, and especially suitable for women. From the amount of exercise, continuous jump rope 10 minutes, and jogging 30 minutes or jumping fitness dance 20 minutes is comparable.
When learning, only in situ jump 1 minute; 3 days later you can continuously jump 3 minutes; 3 months later continuous jump on 10 minutes; half a year later every day to implement the “series of jump”. Such as each continuous jump for 3 minutes, a total of 5 times, until a continuous jump on half an hour. Jumping for half an hour at a time, equivalent to 90 minutes of jogging exercise.
2、Ice skating
Large and small roller rink, real ice rink also opened a lot of homes, you have been to? In the summer, you can go skating roller skating, winter, and a good time to skate real ice, skating for the exercise of coordination is very helpful. There is no age limit for skating, but it is recommended that you learn now as soon as possible, if you do not currently know how.
Ice skating helps to exercise your body’s coordination, and on the physical side, it makes your leg muscles stronger and more flexible. At the same time, skating is a high-volume exercise, it will also improve your lung capacity.
3、Bicycling
Cycling is not only an effective cardiovascular beneficial exercise, but also an act of peddling. You can use a bicycle to go for a ride to your neighborhood or park and take in the sights and sounds of the community you live in during the ride. There are also many people who use bicycles as a means of transportation for work.
Racing exercises one’s thigh muscles (the muscles in the back of the thigh), while biking uses more of the quads (the muscles in the front of the thigh). What’s more, when you ride a bike, your whole body works with your bike in motion, and your back and knees get a corresponding workout.
4、Jogging
Jogging is very good for your heart and lung health, and can also energize you. If you are trying to lose weight, it can be faster than walking to burn calories. On the negative side, racing does put more pressure on the joints – the knees, ankles and hips.
Everything is gradually refined. The general consensus is to increase the amount of exercise as well as the time by no more than 10% each week. The reason we do this is because the heart and lungs cannot adapt to a high intensity of exercise all at once, although the joints and muscles can adapt gradually, and keeping the pressure on the volume of exercise can make a person energetic. Running too much or too fast can cause problems such as tendonitis, muscle strain or stiffness.
5、Climbing stairs
In the winter outdoor exercise is not very convenient, you can take advantage of the indoor conditions. For example, do not take the elevator when going upstairs, climbing stairs consumes a lot of energy, climbing stairs for ten minutes a day, you can burn off nearly 200 calories of energy. The time to watch TV every day, get up and exercise for 20 minutes, half squat, side kick, running in place, left and right stepping, etc. are very good exercise. As long as you move, you will have an effect.
