Winter running slimming secret: 30 minute short run vs. 1 hour long run, wrong choice=white run!

On a chilly morning, you wrap yourself tightly in a down jacket and stand in front of a treadmill. Two fitness bloggers' videos on your phone are showing a fight: one says that burning fat in winter requires 30 minutes of high-intensity sprinting, while the other insists on running at a steady pace for an hour to be effective. Entangled fingers hung above the timer, suddenly realizing that running also has its own challenges; Expired without waiting "; The timing choice?

1. Differences in Fat Burning Mechanisms between Sprint and Long Distance Running

1. Energy consumption Mode

Sprint is like a body alarm clock that suddenly presses the fast forward button. The first 20 minutes mainly consume muscle glycogen, and then the fat energy supply system is activated. And a one hour medium speed run starts from the first step to mobilize fat reserves, but the consumption rate is relatively slow.

2. Comparison of afterburning effects

The EPOC (excess oxygen consumption after exercise) effect caused by a 30 minute interval sprint can allow the body to continue burning heat for 6-8 hours after stopping. The afterburning effect of running at a constant speed for a long time is usually 2-3 hours, but the total consumption during exercise is greater.

3. Hormonal regulation

Explosive exercise promotes adrenaline secretion and accelerates the breakdown of stubborn fat. Endurance exercise increases growth hormone levels, which is more conducive to shaping muscle lines. Under low temperature conditions in winter, the activity of both hormones will be enhanced.

Secondly, the differences in physical constitution Best choice plan

1. For those with a large weight base [SEP], joint bearing capacity is the primary consideration, and it is recommended to transition from brisk walking to 30-40 minutes of slow jogging. Wait until your weight drops by 10% before attempting interval running to avoid knee joint injuries.

2. Breakthrough demand during the platform period

has developed exercise habits but encountered weight loss stagnation, and can alternate speed running twice a week. Adopting '; 1-minute sprint+2-minute jog; The cyclic pattern breaks the body's adaptability.

3. Fatigue prone constitution

Blood vessel contraction is more pronounced in low-temperature environments, and people with poor blood circulation are more suitable for segmented exercise. Splitting 1 hour into 30 minutes in the morning and 30 minutes in the evening, combined with warm-up exercises before exercise, yields better results.

3. Winter exclusive efficiency enhancement tips

1. Choose the prime time

One hour after sunrise, the ground temperature begins to rise, and there are fewer pollutants in the air at this time. From 4 to 6 pm, the core temperature of the human body is highest and muscles have good elasticity. You can choose either of these two periods.

2. Three layer dressing rule

Choose quick drying material for the close fitting layer, fleece in the middle for warmth, and windproof and waterproof outer layer. Remember '; Feeling slightly cold when departing; Dress according to the standard and avoid overheating and dehydration during exercise.

3. Control of respiratory rhythm

Direct inhalation of cold air can irritate the respiratory tract, and the "; Nose and mouth breathing; The 2-2 rhythm: inhale two steps, exhale two steps. Wearing a magic headscarf to cover the mouth and nose can effectively preheat the air.

4. Winter traps that must be guarded against

1. Neglecting hydration

In cold weather, thirst decreases, but the amount of water carried out by breathing actually increases. Suggest adding 100 milliliters of warm water every 20 minutes of running, with the water temperature maintained at around 40 ℃.

2. Blindly increasing mileage

After snow, the road surface is dangerous with dark ice, and indoor treadmills should also control the slope. The incidence of sports injuries in winter is higher than that in summer Seasonal height is 37%, safety is more important than strength.

3. Taking a shower immediately after exercise

Contact with hot water while capillaries are dilated can easily cause dizziness. First, dry your sweat with a towel and sit quietly for 15 minutes to let your body temperature naturally drop.

Choosing a sports style is like matching winter outfits, there is no standard answer, only whether it is suitable or not. Before tying your shoelaces tomorrow, feel your earlobes first. If it's cold, it means your body is not ready for high-intensity training yet. Remember, maintaining a rhythm that allows you to speak complete sentences while breathing is the sustainable secret to fat burning.