Winter Running Weight Loss Guide: 120 to 100 pounds, 3 tips to accelerate fat burning

In the cold winter howling, the numbers on the treadmill seem to mock your willpower every time you jump? Don't rush to put your running shoes back in the shoe cabinet, this season is actually the golden period for fat burning. When the body is exercising in a low-temperature environment, in order to maintain the core temperature, the basal metabolic rate will quietly increase by about 15%, which means that the same amount of running time can burn half a chocolate bar's calories.

1. Preparation before running determines fat burning efficiency

1. Dynamic warm-up activates muscle groups

The traditional warm-up method of jogging around the playground twice is ineffective in winter. Try the compound action of high leg lift followed by kicking, and continue for 3 minutes to raise the temperature of the hip and leg muscles. When the fingers can naturally open without curling, it indicates that the body has entered the maximum Good physical condition.

2. Choose the appropriate running time.

Cortisol levels are higher between 8-9 am in the morning, making it more suitable for doing uniform aerobic exercise. Muscle flexibility reaches its peak between 4-6 pm, and you can try interval running. Avoid running immediately after meals, as the digestive system can snatch blood supply from muscles.

2. Fat burning techniques during running

1. Use a pyramid shaped intensity change

to maintain a speaking speed for the first 10 minutes, then increase the pace by 5% every 5 minutes, and gradually slow down after reaching 70% of maximum heart rate. This fluctuation will keep the body in a state of continuous fat supply, and it has been measured that it burns 18% more calories than running at a constant speed.

2. Add a 30 second explosive sprint

Suddenly insert a 30 second full speed sprint during regular running, followed by a 90 second brisk walk to recover. This HIIT mode can keep the basal metabolism high 24 hours after exercise, like a timed explosion of fat Bullet.

III. Efficiency Enhancement Plan after Running

1. Alternating Cold and Hot Water Relaxation

After exercise, rinse the lower limbs with 40 ℃ warm water for 3 minutes, immediately switch to 20 ℃ cold water for 30 seconds, and repeat the cycle 3 times. This temperature difference stimulation can promote capillary contraction and expansion, accelerate lactate metabolism, and avoid muscle soreness affecting the training plan the next day.

2. Supplement protein and carbohydrates mixture

Within 30 minutes after running, consume whey protein and banana in a ratio of 1:2. The nutrients supplemented during this window period will be prioritized for muscle repair rather than fat storage, to store energy for the next training session.

Don't let low temperatures become an excuse for laziness, wear a breathable and sweat wicking fleece jacket, and resist the cold air with the rhythm of inhaling through the nose and exhaling through the mouth. When others are hoarding fat in the heated room, your body is quietly turning into a 24-hour fat burning machine. Remember, every pound of fat shed in winter, spring Heaven will repay you with a vest thread.