Winter Running Slimming Tips: Double Fat Burning Efficiency in Cold Conditions!

On a chilly morning, when you pass by the park wrapped tightly in a down jacket, can you always see a few figures running in quick drying clothes? Their exhaled white breath curved in the cold air, their cheeks turning red from the cold but their eyes shining brightly. Don't rush to exclaim, 'This person is probably crazy.' Scientific research shows that the fat burning efficiency of winter running may be lower than that of summer running 1.5 times the size of the sky!

1. How does a low-temperature environment help the body burn fat?

1. Brown fat is activated.

The human body contains two types of adipose tissue, white fat is responsible for storing energy, while brown fat is a master at burning calories. When the ambient temperature is below 16 ℃, the body will activate brown fat like a natural radiator, and running can burn 12% more calories at this time.

2. Trembling Heat Production Effect

Trembling when you first go out is not necessarily a bad thing. The heat generated by rapid muscle contraction is equivalent to pressing an accelerator button on metabolism. After running for 20 minutes, the temperature regulation system starts working, and the fat burning efficiency reaches its peak.

2. List of Golden Running Equipment in Winter

1. Three layer Dressing Method

Choose quick drying materials for the close fitting layer to avoid getting wet and cold, a fleece jacket in the middle to lock in body temperature, and an adjustable hood for the outer windproof jacket. Remember one principle: You should feel a slight chill at the start and not sweat profusely after running away.

2. Special part protection

Ears and fingers are most prone to frostbite, magic headscarves can be transformed into earmuffs, and touch screen gloves should be selected with reflective strips. It is recommended to wear running shoes that are slightly larger in size for the feet, leaving space for thick woolen socks and promoting blood circulation.

Thirdly, Bi Xia Warm up techniques that Tian pays more attention to

1. Dynamic warm-up extended for 5 minutes

Do high leg lifts, back kicks, and other movements in the hallway or at home until you feel a slight warmth in your back. In cold weather, muscle stickiness increases, and traditional leg compression can easily cause strain. It is safer to switch to lunge rotation.

2. Start breathing preheating

Cover your mouth and nose with a scarf and take 5 deep breaths, allowing the cold air to "warm up" before entering your lungs. The rhythm of nasal inhalation and exhalation can reduce the stimulation of cold air on the trachea and avoid exercise-induced coughing.

4. Winter exclusive running plan

1. Time selection is mysterious

From 3 to 5 pm in the afternoon, the surface temperature is higher and there are fewer air pollutants. If you can only run in the morning, it is recommended to wait until the sun comes out before setting off, as sudden low temperature stimulation may trigger cardiovascular problems.

2. intermittent running effect Double

Running fast for 1 minute and then walking slowly for 30 seconds in a cycle can maintain body temperature and avoid prolonged exposure. Snow covered roads can be changed to standing still with high leg lifts, which can also achieve the effect of high-intensity interval training.

5. Hidden key points for recovery after running

1. Cold body exercise should not be avoided

Sudden stopping can cause a sudden drop in body temperature, and one should walk slowly until the heart rate drops below 100 beats per minute. After entering the room, take off your wet clothes and rinse your calves and back with warm water at around 40 ℃.

2. Nutritional supplementation: Drink a cup of warm honey ginger tea within 30 minutes after exercise, which can not only supplement glycogen but also drive away cold. Eat more root vegetables and deep-sea fish for dinner, among which omega-3 can alleviate joint discomfort caused by low temperature. When someone is putting on winter fat in the heated room, you have already unlocked the body's built-in fat burning cheat using scientific methods. Tomorrow, when you tie your shoelaces and push open the door, remember to say to yourself: The cold air you breathe in now will be next summer The foreshadowing of the stunning appearance of the sky.