Why do you always give up on fitness? 4 scientific methods to break winter inertia

In the cold winter months, the foot traffic to the gym always quietly decreases, even the yoga mat in the corner of the house quietly accumulates dust. Why does the flag that was firmly established at the beginning of next year automatically enter the cold season; Hibernation mode ";? In fact, there is a physical secret hidden behind this that even you haven't noticed.

1. Shortage of sunlight steals your motivation

1. Shortening winter sunlight directly affects serotonin secretion, which is called; The Happiness Hormone; Once the amount of material decreases, people will become lazy and sleepy. The Nordic countries even invented '; Phototherapy lamp; To combat seasonal emotional disorders.

2. The chain reaction caused by insufficient synthesis of vitamin D can lead to a 15% -20% decrease in muscle strength and endurance. That's why the same amount of training feels more challenging in winter.

3. Simple solution: Adjust the exercise time to 10am or afternoon. Sunbathing through glass can also promote vitamin D production. Drinking a cup of green tea before exercise can increase dopamine secretion.

2. Temperature regulation consumes additional energy

1. In cold environments, the body needs to burn more calories to maintain core temperature, and the basal metabolic rate will be higher than in summer Seasonal highs of 5% -8% lead to automatic activation of the brain; Energy saving mode; Resist additional physical exertion.

2. Muscle viscosity increases at low temperatures, increasing the risk of sports injuries, and the subconscious protective mechanism makes people resist.

3. Cracking solution: Use a hot water bag at around 40 ℃ to warm up the large muscle group before exercise, and wear it using the "; Onion style dressing method; Extend the warm-up time to more than 15 minutes.

3. Seasonal bug in goal setting

1. Most people simply copy summer The seasonal training plan, but in winter, muscle explosiveness will naturally increase by 5%, while endurance will decrease by 10%. It is necessary to adjust the training focus.

2. Visual feedback delay effect: When heavy clothing covers changes in body shape, the brain does not receive immediate positive stimulation.

3. Intelligent adjustment: Switch to strength training as the main approach, add intermittent high-intensity training twice a week, and use body fat scale data instead of mirror evaluation.

4. Social attributes are sealed by low temperatures

1. Group sports such as outdoor running and ball games naturally disappear in winter, and the difficulty index of solo sports increases.

2. Gym; Audience Effect "; Weakening, when the number of people exercising around decreases, personal motivation will decrease synchronously.

3. Activation tips: Join online fitness communities for video check-in, schedule home activities with friends, and download fitness apps with virtual accompaniment functions.

Don't treat fitness cards as seasonal consumer goods anymore. After understanding the special operating rules of the body in winter, you will find that there are rules to fight against laziness. Starting from tomorrow, warming up sports equipment by placing it next to a radiator can significantly reduce starting resistance with this small action. Remember, those who sweat in winter, spring Heaven will have double the surprise.