Running in winter can help you lose weight faster than others! 5 tips to say goodbye to ineffective sports

On a chilly morning, as you pass by the park wrapped tightly in your down jacket, you can always see a group of figures running against the cold wind. Their exhaled white breath traced a regular arc in the air, and their footsteps were as light as stepping on springs. Are you also curious: why do some people lose more weight while running in winter? In fact, when exercising in a low-temperature environment, the body needs to consume more energy to maintain body temperature, and the fat burning efficiency is increased by 12% -17% compared to at room temperature. But blindly going out and running around may catch a cold, mastering these scientific techniques is necessary to make every drop of sweat worth it.

1. Cold start should be like boiling water [SEP]. It is recommended to do a 3-minute high leg lift in the hallway or balcony first, and wait for the body to slightly warm up before going out, giving the cardiovascular system enough time to adapt.

2. Joint lubricant plan

Low temperature can make joint synovial fluid look like semi-solid honey, which can easily wear down the knees when running directly. Doing a 30 second wrist/ankle circle and then completing 10 sets of wall squats can significantly reduce the risk of sports injuries.

2. Remember the "three-layer onion" dressing rule

1. The inner layer is sweat wicking and not sticky

Chemical fiber quick drying clothes are more suitable than pure cotton, and sweat will not stick to the back like glue. The testing standard is that there are no obvious water marks on the skin when the fingers are traced after exercise Clothes are considered qualified.

2. Middle layer locks in warm air

Velvet or thin down vest is an excellent choice, with a thickness equivalent to stacking two coins. Try blowing air into the clothes and feel the heat bounce back to meet the standard.

3. Outer windproof shield

Choose a windproof jacket with breathable zippers under the armpits. When running against the wind, pull the zipper to the collarbone position, and when running with the wind, open it to form convection. The perceived temperature can differ by more than 5 ℃.

3. Treadmills are not as good as road running for fat burning

1. Terrain consumption bonus

Outdoor uneven roads burn 8% more calories than conveyor belts, just like a phone with Bluetooth, GPS, and hotspot on at the same time. Three 30 minute hill training sessions per week are as effective as running on flat ground for 45 minutes.

2. Cold wind assists metabolism

When the cold wind blows across the cheek like a knife, the body actively burns brown fat to produce heat. Research shows that after exercising at 5 ℃, the basal metabolic rate remains 3% -5% higher than at room temperature for the next 24 hours.

4. Management after running determines success or failure

1. Cooling down and braking should be slow

Suddenly stopping will make sweat take away body temperature like a flood of water when the brake is opened. Change the last 400 meters to brisk walking and stretch for 2 minutes at the entrance of the unit before entering, which can prevent cold air from entering the pores.

2. Choose warm

diluted salt water at around 40 ℃ absorbs 20% faster than ice water, and holding a cup can also warm your hands. Observing the color of urine, a light yellow color close to lemon juice indicates adequate hydration.

V. Diet is a stealth accelerator

1. Recharge one hour before exercise

Eat a banana with sugar free soybean milk, and the ratio of carbon water to protein is 3:1. Avoid eating high fiber vegetables, otherwise you may experience the embarrassment of "gastrointestinal tangles" while running.

2. 30 minutes after running, the golden window

Drinking 200ml warm milk with 5 almonds can repair muscles without bloating the stomach. Avoid the temptation of high sugar snacks, as sudden increases or decreases in blood sugar can trigger the binge eating switch.

By now, you may have noticed that running in winter is like playing a puzzle game, with hidden bonuses for each step. Try lowering the zipper of your jacket by two centimeters during tomorrow's morning run to experience how the cold air activates more fat cells. When others are still struggling under the covers, your body has quietly entered a high-efficiency fat burning mode. Remember, the most effective exercise is always the one that can be sustained for a long time.