Winter slimming card off? Try these 7 HIIT actions, sweat and burn fat to shape three in one

Wearing a thick coat on a scale in winter, the numbers remain unchanged? Don't rush to blame down jackets, the body naturally accumulates fat in low temperature environments, but the metabolic rate is actually higher than summer The sky is higher - this means you are standing on the starting line of the fat burning golden race track. High intensity interval training is like installing a small motor on the body, and the sustained energy consumption effect after exercise can last for 24 hours. Even lying down and scrolling through your phone quietly burns calories.

1. Why is winter more suitable for high-intensity training?

1. Low temperature environment activates brown fat.

There are two types of fat cells in the human body, white fat is responsible for storing energy, and brown fat specifically produces heat and consumes energy. Cold stimulation can increase the activity of brown fat by three times, and when combined with adrenaline produced by high-intensity exercise, it is equivalent to having a built-in fat burning accelerator.

2. Excessive oxygen consumption becomes more pronounced after exercise

After high-intensity interval training, the body needs a large amount of oxygen to restore balance, and the calories consumed during this process are equivalent to the effect of jogging for 40 minutes. The phenomenon of feeling cold and trembling after winter exercise is actually due to muscles secretly compensating for heat.

2. Selected HIIT Actions at Home

1. Mountaineering and Running Style

Stand on the ground with your palms in a flat posture, and when stepping forward alternately with your legs, try to touch the opposite elbow with your knees. This action can stimulate both the oblique and hip flexor muscles simultaneously, consuming 13 calories per minute, equivalent to climbing 6 flights of stairs.

2. Explosive Squat Jump

Squat down until your thighs are parallel to the ground and jump up with all your strength. When landing, your toes should land first to cushion the ground. Always keep your knees facing towards your toes, and 15 beats per group can make your heart rate soar to the fat burning range.

3. Safe and efficient exercise plan

1. Dynamic warm-up is essential

First, do a 2-minute high leg lift or open and close jump to raise body temperature, and then use side lunge stretching to activate the gluteal muscles. Muscle viscosity increases in cold weather, and adequate warm-up can reduce the risk of sports injuries by 60%.

2. Adopt pyramid training method

starting from 20 seconds of exercise+40 seconds of rest, gradually transitioning to 40 seconds of exercise+20 seconds of rest. Newcomers are advised to choose 4 action cycles 3 times a week, with no more than 90 seconds of rest between each cycle.

4. Diet combination achieves twice the result with half the effort

1. Supplement fast carbon and protein after exercise

Eating a banana with sugar free yogurt within 30 minutes after training can quickly replenish muscle glycogen and repair muscle fibers. Winter sports consume a lot, so it is advisable to increase carbon and water intake by 10% appropriately.

2. Drinking warm water improves metabolic efficiency

For every 1 ℃ increase in core temperature, the basal metabolic rate increases by 12%. Drinking warm water at around 40 ℃ in small sips during exercise burns 19% more calories than drinking ice water.

5. Common Misconceptions and Avoiding Pitfalls

1. Sweating ≠ Fat burning Effect

Wearing sweatshirt during exercise mainly reduces water content. If you lose 2 pounds on the scale, you may come back after drinking two glasses of water. The truly effective signal is still feeling the body warm one hour after exercise.

2. It is not necessary to completely stop menstruation

During hormone fluctuations, the intensity can be reduced to 70% of normal. Choosing pelvic stabilization exercises such as buttock bridge and lateral plank support can actually alleviate bloating and discomfort.

6. Tips for Utilizing Fragmented Time

1. TV Advertising Time Training

Use the advertising time during TV shows to do wall squatting or kneeling push ups. A 45 minute episode can burn 200 calories, equivalent to half a bowl of rice.

2. Office invisible exercise

Do heel lifting exercises when answering the phone, and insert side leg lifting exercises when using the printer. Accumulate 20 minutes of low-intensity activity every day, and the effect is comparable to 30 minutes of concentrated exercise.

7. psychological Motivation Tips

1. Establish visual feedback

Mark each training record on the calendar and stick star stickers for 7 consecutive days. The brain releases dopamine upon seeing visual rewards, forming a positive cycle.

2. Prepare an exclusive sports playlist

Choose music with a rhythm of 120-140BPM, and your body will unconsciously follow the beat to increase the frequency of your movements. Experiments have shown that appropriate music can increase exercise duration by 35%.

Don't let low temperatures become an excuse for laziness, the bonus of winter exercise is next spring There's no need to rush to lose weight. Starting from today, every training session is a health capital saved for the future. The sweat that flows through will turn into vest lines in the mirror, and the physical fitness of climbing 20 floors without breathing when the elevator breaks down.