Winter fat burning strategy: a more effective exercise schedule than running, achieving twice the result with half the effort in weight loss

In the winter when the cold wind howls, hiding in bed and eating hotpot is certainly happy, but the "swimming circle" around the waist is also quietly expanding. Don't rush to hide your weight scale in the closet, in fact, winter is the golden period for fat burning - exercising in cold environments requires the body to consume more energy to maintain body temperature, and fat burning efficiency is nearly 20% higher than at room temperature.

1. Why does winter exercise have better fat burning effects?

1. Low temperature activates brown fat.

There are two types of adipose tissue in the human body: white fat is responsible for energy storage, and brown fat specifically produces heat. When the ambient temperature is below 16 ℃, brown fat is activated, and its mitochondria act like miniature boilers, directly converting fat into heat.

2. Natural increase in basal metabolic rate

When the body remains still at 5 ℃, it burns 12% more calories than at 25 ℃. This is because cold stimulates the secretion of thyroid hormones, accelerates the metabolic rhythm of cells throughout the body, and is equivalent to having a "fat burning buff".

3. Continuous energy consumption after exercise

After winter exercise, there will be a phenomenon of "excessive oxygen consumption after exercise". The body maintains a high metabolic rate during rest to restore body temperature and muscle glycogen, and this "post burning effect" can last for up to 48 hours.

2. Efficient Fat burning Exercise combination Plan

1. Explosive Power Training Leading Formation

Explosive movements such as opening and closing jumps and high leg lifts can quickly increase core body temperature. The 30 second full strength exercise+30 second rest interval mode can activate 75% of the body's muscle groups in 8 cycles.

2. Compound Strength Training Center

Multi joint movements such as squats, lunges, rotations, etc., mobilize large muscle groups to work together. Each group consists of 12-15 sessions, completing 3-4 sessions. The highest fat burning efficiency occurs when the muscles are slightly sore.

3. Low intensity aerobic finishing

Finally, perform a 20 minute brisk walk or climb stairs, maintaining a heart rate of 60% -70% of the maximum heart rate, and the fat supply ratio in this range can reach 85%.

III. Special Precautions for Winter Sports

1. Adequate Dynamic Warm Up

Muscle viscosity increases in low-temperature environments. It is recommended to use 10 minutes for joint wrapping and dynamic stretching, with a focus on activating the waist, abdomen, and lower limb muscle groups.

2. Layered dressing requires attention to detail

The inner layer is made of quick drying material, the middle layer is made of fleece for warmth, and the outer layer is windproof and waterproof. Adjust body temperature according to changes during exercise to avoid sweating and catching a cold.

3. Timely energy supplementation after exercise

Within 30 minutes after exercise, supplement protein and fast carbon, such as banana with sugar free yogurt, which can repair muscles without accumulating fat. The sub zero temperature is not an excuse to stop exercising, but a natural fat burning accelerator gifted by the body. When others are putting on autumn fat in the cold winter, you have quietly activated the "fat burning mode". Remember, there is no season unsuitable for exercise, only laziness without finding the right method.