Autumn and Winter Check-in Challenge
Winter is coming, the weather is getting colder, and I finally find an excuse for myself to stay in bed, and my appetite is getting better, but my weight has also changed a lot!But how to exercise in winter?
For winter, the cold and dry climate in winter has certain damage and stimulation to the respiratory tract, and indoor exercise at this time can avoid reducing the incidence of cardiovascular diseases and reducing the incidence of respiratory diseases, and the human body will not be difficult to adjust to the temperature difference between sweating and the outside world after exercise. Moreover, indoor sports can be carried out fixedly without being affected by weather conditions, and the indoor air freshness is also relatively high, which can avoid the stimulation of external smoke, dust, dust mites, haze and other adverse climates.
Benefits of Winter Fitness.
Burn fat. The drop in temperature helps you lose excess body fat, so exercising in cold weather can burn more calories.
Prevent colds. Studies have found that sweating can reduce your risk of getting the flu by 20 to 30 percent. Exercising regularly in cold weather can boost your immune system.
Increases stamina. Scientists have found that regular low-temperature exercise can increase your maximum oxygen uptake (VO2 max) by 34%, your running speed by 29%, and your endurance and stamina increase faster.
Eliminate winter depression.
Levels of chemicals in the brain that produce happy emotions also begin to decline during the winter months, making the mood more prone to depression. However, studies have found that cardiovascular aerobic training can promote the secretion of serotonin to normal levels;Exercise to reduce depressive symptoms is up to 4 times more effective than regular antidepressant medications.
Suitable for winter sports.
Crunch. The crunch exercise mainly exercises the strength of the lower abdomen, which is especially suitable for winter.
Exercisers can lie on their backs on a yoga mat with their knees bent and feet flat on the ground, then lift their body like a sit-up, place their hands behind their heads, raise their knees to their chest, and slowly lower them, but keep their lower back on the ground, focusing on the strength of their abdomen.
Beginners can do 2 to 3 sets of 30 to 50 reps at a time, and wait until they are familiar with 100 reps per set.
burpees
Known as the king of fat loss, it is also the most effective fat loss action. Its movements are very similar to those of stand-ups. It occupies a small area and does not require the help of tools, making it a perfect exercise for at home.
The easiest way to do this is to squat down and do a push-up position, then return to the squat position, and then use the explosive power of your legs to jump up. It allows you to work all your muscles and burn a lot of calories.
Plank. Planks are a muscular training method similar to push-ups and are recognized as an effective way to train your core muscles. You don't need any tools and you can do it at home.
Lie flat on the yoga mat, put your hands on your forearms at 90 degrees, your toes on the ground, and lift your body with only your toes and forearms to support you, keeping your body level and still. Although the movement of the plank may seem very simple, it actually requires a certain degree of bone and muscle in the arms, wrists, shoulders, and waist.
Yoga. Yoga requires only a yoga mat to start the exercise, and it is an exercise that can train the flexibility and strength of the body. There is a lot of online teaching**.
However, when doing yoga exercises, don't start with difficult movements, and you don't need to replicate every movement completely, just take it step by step according to the body's current flexibility.
Swim. Although the heated swimming pool is less open in winter, there are fewer people, and those who love swimming can swim in the pool in winter!In winter, the temperature is low, the joints are relatively fragile, and the warm-up before going into the water has become more and more important, so it is necessary to increase the time and intensity of the warm-up, and do more stretching exercises such as shoulder pulls and arm vibrations, so that the body is warm.
There are many benefits of winter sports, but you must avoid stiff joints in winter, you must warm up, hydrate in time, and don't forget to open windows to ventilate and maintain air circulation when exercising at home!