Must see exercise for weight loss: 30 minute aerobic vs. high-efficiency fat burning method

In the winter when the cold wind howls, it takes courage to put on sportswear, let alone persist in exercising. But you know what? Winter is actually the golden period for burning fat! In low temperature environments, the body needs to consume more energy to maintain body temperature, resulting in higher exercise efficiency. Today we will talk about the two most practical exercise methods in winter -30 minute aerobic exercise and high-efficiency fat burning exercise, which can help you easily lose excess fat this winter.

1. 30 minutes of aerobic exercise: a mild fat burning method suitable for winter

1. Low temperature environment effect+During aerobic exercise in winter, the body needs to consume an additional 5% -10% of calories to maintain core temperature. Traditional aerobic activities such as brisk walking, slow jogging, and skipping rope can achieve twice the result with half the effort in winter.

2. Just controlling the time for 30 minutes can ensure sufficient fat burning (entering the high-efficiency fat burning stage after 20 minutes of exercise) and avoid overheating caused by prolonged outdoor stay. It is recommended to choose sunny periods at 10am or 3pm.

3. Equipment selection requires a three-layer dressing method: inner layer for quick drying and sweat wicking, middle layer for warmth, and outer layer for windproof. Recommend pairing with ear cushions, gloves, and other accessories to prevent heat loss from the periphery.

2. Efficient Fat Burning Method: A Winter Choice for Busy Office Workers

1. HIIT's winter variant adjusts the conventional high-intensity interval training to an indoor version: opening and closing jumps for 30 seconds+standing high leg lifts for 30 seconds+squatting against the wall for 30 seconds, cycling for 6 groups, the entire process only takes 18 minutes to achieve the traditional aerobic 40 minute effect.

2. Resistance training combined with slow metabolism in winter can activate multiple muscle groups simultaneously by adding complex movements such as squats, lunges, and rotations. Two 20 minute resistance training sessions per week can increase resting metabolic rate by approximately 9%.

3. Fragmented exercise strategy utilizes work breaks to do 3 sets of stair climbing (2 minutes each time), sitting posture and leg lifting on office chairs, etc., with cumulative effects no less than continuous exercise. Especially suitable for cold weather when you don't want to go out. How to combine the two methods in the most scientific way?

1. For beginners, it is recommended to start with 30 minutes of aerobic exercise to cultivate exercise habits. After improving physical fitness, add 1-2 high-efficiency fat burning exercises per week. Pay attention to monitoring heart rate. The safe heart rate range in winter is (220 age) x 60% to 70%.

2. When there is no change in weight for two consecutive weeks during the platform breakthrough plan, the "; Aerobic+Efficient; Combination: Aerobic on Mondays and Wednesdays, efficient training on Tuesdays and Thursdays, and weekends off. This alternating pattern can continuously stimulate the metabolic system.

3. Nutritional supplementation points: Within 30 minutes after exercise, supplement high-quality protein (such as eggs, milk) and compound carbohydrates (oats, whole wheat bread) to help with muscle repair. It is recommended to maintain a daily water intake of 1.5-2 liters in winter.

Choosing a suitable exercise method and adjusting winter diet can not only effectively control weight, but also enhance immunity to fight against cold. Remember, the moment you put on your sneakers, you have already defeated 80% of winter laziness cancer patients! Starting from today, choose a method to get moving and start next year Spring, you will thank yourself for persisting now.