Even in cold weather, it can burn fat efficiently! 3 aerobic techniques to help you lose weight faster

Wearing a down jacket in winter, the numbers are more heart wrenching than imagined? Don't rush to put the weight scale back under the bed, low temperature is actually the golden period for fat burning. When the body is shivering in the cold When shivering, brown fat will burn white fat like a small heating station, and this physiological mechanism directly doubles the efficiency of winter exercise.

1. Turn daily commuting into an invisible gym

1. Variable speed walking

Walking at a constant speed may not burn as many calories as a cup of milk tea. Try accelerating suddenly for 20 seconds while walking, then returning to normal speed for 40 seconds, and repeat for 10 sets. This intermittent mode can rapidly increase heart rate, and the basal metabolic rate can be increased by about 12% in the following 24 hours.

2. Staircase Racing Challenge

Giving up elevators and climbing stairs is too clich é d? It's better to set a timing goal: use a mobile stopwatch to record the time it takes to climb a fixed floor each time, and try to break the record on the next attempt. This gamified design allows adrenaline and dopamine to be secreted simultaneously, completing high-intensity interval training unconsciously.

2. Exercise at home to achieve the effect of high-temperature yoga

1. Tips for skipping rope in a heated room

In an indoor environment of 18 ℃, jump rope continuously for 1 minute, rest for 30 seconds, and repeat for 8 groups. A warm environment enhances muscle flexibility, coupled with the vertical vibration of skipping rope, the rate of visceral fat breakdown is 17% faster than at room temperature. Remember to use wooden flooring or yoga mats as cushioning, your downstairs neighbors will thank you for your consideration.

2. Follow a Drama: Squat Marathon

Find a TV series with a tense plot, and do 15 squats every time a specific scene appears (such as the protagonist answering the phone). Research has found that distraction training can prolong exercise time by 200%, keep muscles in a state of minor damage repair, and burn calories while lying down.

III. Black Technology for Outdoor Sports in Low Temperature Environments

1. Windward Riding Tactics

When riding a bicycle against the northwest wind, the energy consumed by the body to resist wind resistance is three times that of riding with the wind. Intentionally choosing a section against the wind when planning a route, and receiving a favorable return wind as a reward. Remember to use a scarf to protect the neck arteries, as cold air stimulation can easily cause vasospasm.

2. Snow brisk walking equipment guide

Ordinary sports shoes will waste 60% of the ground effort on snowy roads. Choose training shoes with ice claw patterns on the sole to fully transmit thrust with each step. The sunlight reflected by snow will enhance ultraviolet rays. Wearing UV resistant sports sunglasses can avoid snow blindness while maintaining a cool look. The most wonderful thing about these methods is that there is no need to free up extra exercise time, and transforming the living scene into a fat burning battlefield is the choice of smart people. Before leaving tomorrow, look in the mirror and say, 'Fat Lord, are you ready to face the cold winter battle?'?