Winter running for weight loss must see: the relationship between sweating and fat consumption

On a chilly morning, you wrapped yourself in sportswear and rushed out of the house. After running 5 kilometers, you looked at your clothes soaked in sweat and thought to yourself with joy, "I shed half a pound of fat again today. But the truth may surprise you - the sweat droplets dripping down your chin and the relationship with fat burning may be even shallower than your friendship with the breakfast stall owner at the entrance of the community.

1. Sweating like rain does not mean fat is burning

1. The physiological truth of sweating

Sweat glands are like the body's intelligent air conditioning, and when the core temperature exceeds 37 ℃, a cooling program will be activated. When wearing heavy clothing during winter running, the body temperature is more likely to soar, and more than 90% of the sweat discharged at this time is water and electrolytes. There is an experiment where participants were asked to exercise in both high temperature and normal temperature environments, with the former sweating 30% more but having a lower fat oxidation rate.

2. Slow motion of fat metabolism

The breakdown of fat cells requires three levels of hydrolysis, transportation, and oxidation. 84% of the energy generated in this process is converted into carbon dioxide and excreted from the lungs, while only 16% is converted into water. That is to say, panting heavily is a better indicator of fat consumption than sweating. Next time you run, you may want to pay attention to whether your breathing rhythm reaches the intensity of "speaking but not singing".

2. The fat burning advantages of winter running are hidden in the details

1. Cold activates brown fat

The human body will involuntarily tremble in low temperature environments, and this muscle contraction can activate special adipose tissue. This type of organization contains a large number of mitochondria, which continuously produce heat like miniature boilers. Studies have shown that people who exercise regularly in a 10 ℃ environment can increase their resting metabolic rate by 5% -10%.

2. Continuous energy consumption phenomenon after exercise

In winter, the body needs to consume more energy to warm up after exercise, and this "afterburning effect" can last up to 48 hours. It is recommended to schedule outdoor running before breakfast. At this time, liver glycogen reserves are low, and the body will prioritize the use of fat for energy supply. A high protein breakfast is more effective.

III. Winter Plan for Scientifically Improving Fat Burning Efficiency

1. The Golden Rule for Wearing Three Layers

The intimate layer is made of polyester fiber material for quick sweating, the middle layer is made of fleece to maintain body temperature, and the outer layer is windproof and waterproof. There is a simple judgment standard: before starting, you should feel slightly cold, and after running, keep your chest and back dry. Avoid wearing pure cotton clothing as it can easily freeze and cause overheating after absorbing sweat.

2. Intermittent running improves metabolic efficiency

Try the cycle mode of "2-minute fast run+1-minute slow walk". This variable speed training can keep the body in a high metabolic state like an engine that repeatedly switches on and off. Training like this twice a week consumes 15% more fat than running at a steady pace.

3. Moisturize more than in summer The weather is more important [SEP]. In winter, thirst decreases by 30% but the amount of water lost during breathing increases. It is recommended to replenish 100 milliliters of warm water every 20 minutes. There is a little trick: observe the color of urine. If it is like lemon water, it indicates sufficient hydration. If it is like apple juice, it should be immediately hydrated.

Next time you see sweat stains on the treadmill, don't rush to take a photo and post it on your social media. The real fat is quietly bidding farewell to your evenly breathing and continuously heating body. Choose a sunny running route and let the winter sunshine witness your solid transformation step by step. After all, in the long battle of weight loss, thermometers are much more honest than scales.