Winter running for weight loss is a must see! 4 Principles to Boost Fat Burning Efficiency

On a chilly morning, as you pass by the park wrapped tightly in your down jacket, you will always see a few runners wearing thin sportswear gasping for breath as they pass by. These 'off-season warriors' actually master the golden code of winter sports - the body needs to consume more energy to maintain body temperature in low temperature environments, and the fat burning efficiency of running is higher than that of summer The sky is nearly 20% higher. But blindly going out and running wildly may result in catching a cold or knee protests, mastering several key techniques is necessary to truly eliminate fat Se trembled.

1. Warm up should be done step by step like boiling water

1. Joint awakening

The temperature below zero can make joint fluid viscous, and running directly can easily cause damage. First, do ankle circle drawing and knee flexion and extension indoors for 3 minutes, like dripping lubricating oil on rusty gears.

2. Muscle activation

Perform a 30 second high leg lift combined with arm swing to put the thighs and core muscles into working condition. This process is similar to the warm-up during a cold start of a car, which can avoid sudden acceleration and damage to the engine.

3. Body temperature transition

After completing a 5-minute brisk walk, gradually accelerate to a slow running state. For every 1 ℃ increase in body temperature, muscle elasticity increases by about 10%, and this principle is similar to the warm-up exercises before yoga.

2. Follow the "Onion Rule" when dressing

1. Choose a quick drying material for the intimate layer

made of pure cotton After absorbing sweat, the clothes will turn into a cold "wet towel", and the capillary fibers of professional quick drying clothes can quickly dissipate sweat. Pay attention to whether there is a "moisture wicking" function label on the hang tag.

2. Intermediate layer for warmth

Polar fleece or thin down is a good choice, with a weight not exceeding 300 grams. A too thick insulation layer can cause overheating during exercise, which in turn affects heat dissipation.

3. Outer layer windproof and splash proof

The windproof jacket with breathable holes can block cold winds, and the material with splash proof treatment on the surface can cope with light snow weather. Remember not to pull the zipper to the top and keep the neck heat dissipation channel.

3. Hidden secrets in running rhythm

1. Control the step frequency at 180 times per minute

This frequency can maximize the use of tendon elasticity and reduce knee impact. You can use the metronome function of the sports app to assist in training, just like dancing to a drum beat to maintain rhythm.

2. Adopting the "3-2 breathing method"

inhaling every three steps and exhaling every two steps, this breathing pattern ensures sufficient oxygen delivery to the muscle tissue burning fat. Inhalation through the nasal cavity can heat up cold air and avoid respiratory discomfort.

3. intermittent variable speed is more efficient

Alternating training between 1-minute sprinting and 2-minute jogging on gentle roads can burn 15% more calories than running at a constant speed. Be sure to fully warm up your body before shifting gears.

4. Maintenance after running determines the restoration of quality

1. Cold body exercise is essential

Sudden cessation of exercise may lead to blood stasis, and should be transitioned with brisk walking for 5 minutes. Just like a boiling kettle, you cannot add cold water directly, you need to give your body cooling buffer time.

2. Change dry clothes in a timely manner

Wet clothes after exercise can quickly take away body temperature and increase the risk of catching a cold. Suggest keeping dry hoodies in your backpack and replacing them immediately after running.

3. Supplement electrolyte drinks

Sweating during winter running is not easily noticeable, and actual water loss may be higher than in summer The sky is even more severe. Choose beverages containing sodium, potassium, and magnesium, with a temperature controlled at around 40 ℃ Good.

While others are still struggling to wake up in bed, you have already ignited the fat burning engine with scientific methods. Remember that these principles are not constraints, but keys that allow you to safely enjoy the benefits of winter sports. Before your next morning run, why not give it a try? Perhaps you can experience unexpected body shape changes and a winter exclusive dopamine sensation.