Is aerobic exercise effective for weight loss in winter

Aerobic exercise in winter usually has better weight loss effects. In low temperature environments, the body needs to consume more energy to maintain body temperature, which helps improve fat burning efficiency. Aerobic exercises suitable for winter include jogging, skipping rope, swimming, climbing stairs, cycling, etc. When the winter temperature is low, the basal metabolic rate of the human body will slightly increase, and the proportion of fat supply during exercise will increase. Aerobic exercise in low temperature environments requires the body to expend additional energy to maintain core temperature, and consumes more calories than in summer under the same intensity of exercise. Low to moderate intensity aerobic exercise lasting more than 30 minutes, such as outdoor brisk walking or indoor elliptical machine training, can effectively activate brown adipose tissue to produce heat. But it is important to warm up and stretch before and after exercise to avoid muscle strains. During extremely cold weather or poor air quality, outdoor activities may cause respiratory discomfort. If the temperature is below minus 10 degrees Celsius or in windy weather, it is recommended to switch to indoor exercise. Cardiovascular disease patients should avoid exercising during the low temperature period in the morning to prevent severe fluctuations in blood pressure. After exercise, it is important to change into sweaty clothes in a timely manner to prevent a sudden drop in body temperature from causing a cold.

It is recommended to choose breathable and sweat wicking warm clothing for winter sports, and to replenish warm water appropriately before and after exercise. Combining strength training can enhance muscle heat storage capacity, and exercise should be scheduled between 10am and 4pm during periods of ample sunlight. In terms of diet, it is advisable to increase the intake of high-quality protein and complex carbohydrates to avoid overeating after exercise. If discomfort symptoms such as chest tightness and dizziness occur, exercise should be stopped immediately and medical examination should be sought if necessary.