Winter Fitness Must See: Customized Scientific Plan, Which is More Important Between Exercise and Eating?

In the cold winter months, the popularity of the gym continues to rise. While others are still struggling under the covers, some have already started using sweat to combat the low temperature. But how should winter sports be arranged? Are the claims about 'fasting exercise burns more fat' and 'protein supplementation is necessary immediately after exercise' reliable or not?

1. The Golden Rule of Winter Exercise

1. For every 1 degree decrease in temperature, the body's basal metabolic rate increases by about 2%. This means that during winter exercise, the body needs to expend more energy to maintain body temperature, but it is also more prone to muscle stiffness and sports injuries.

2. The ideal winter exercise time should be between 2-4 pm, during which not only is the ambient temperature high, but the core body temperature is also at its peak, resulting in the highest muscle flexibility and exercise performance Good.

3. Warm up before exercise should be longer than in summer Season extension of 50%, it is recommended to use a combination of "dynamic stretching+low-intensity aerobic", such as high leg lift+jogging for 5 minutes, to fully warm up the body.

2. Three misconceptions about nutritional supplementation

1. The 30 minute "protein window period" after exercise is actually a false concept. The most A new study shows that the sensitive period of muscle synthesis metabolism can last for 24 hours, and it is important to maintain the total amount of protein throughout the day rather than immediate supplementation.

2. Drinking hot drinks after winter exercise can actually affect heat dissipation. The temperature regulation center remains active after exercise, and sudden intake of high-temperature drinks may cause dizziness. It is recommended to choose warm water at 25-30 ℃. 3. Low carbon water diet can reduce cold resistance. carbohydrates are an important fuel for maintaining body temperature, and the daily intake of carbohydrates for winter exercise enthusiasts should not be less than 3g/kg body weight.

III. Dynamic Balance between Exercise and Eating

1. It is recommended to use a combination of "high carbon water after exercise+bedtime protein" during the muscle building period. Supplement 0.8g/kg body weight carbohydrates within 2 hours after exercise, and consume 20-30g casein 30 minutes before bedtime.

2. During the weight loss period, you can try the "fasting aerobic+post exercise meal" mode. After 30 minutes of low-intensity aerobic exercise in the morning, consume a breakfast rich in dietary fiber within 1 hour.

3. The maintenance period needs to focus on the match between exercise intensity and nutrient density. On high-intensity training days, increase intake of high-quality fat appropriately, while on recovery days, control total calories.

Winter fitness is like driving on icy and snowy roads, where you can't step on the gas pedal or brake abruptly. Finding a rhythm that suits oneself and creating a virtuous cycle between exercise and diet is the key to achieving an ideal body shape during the warm spring season. Remember, there is no perfect universal solution, only personalized strategies that are constantly adjusted.