What is best exercise to lose weight

Tip a warm-up activity to be fully

Winter, cold, blood vessels contract, blood circulation, muscles and ligaments are relatively tight, when Meng Yi Fa Li, it is likely to cause muscle strain, ligament tear or fracture. Therefore, in winter, when fitness training, especially in the outdoors, we must first make full warm-up activities, whole body muscle, joint campaign to raise the internal organs, especially the heart to adapt to the movement into the state of preparations are mainly the activities of the limbs joints and muscles, you can jog, free-standing exercises, jumping up and down a small amount of exercise and light equipment, so that heat from the body after sweating slightly, and then plunge into the fitness movement.
Especially in preparation for a strong sports activities, use 2-3 times the normal time for preparations.

Tip 2 keep warm

Exercise outdoors in winter to avoid cold, proper dress warmer, hat and gloves, if the wind was so strong, we must wear a mask. But do not wear too thick, too bloated, so as not to impede the normal movement, increasing the burden on the body, or even sweating too much, but incurred a cold. The middle of a break in sports, remember to put on your coat can not be served cold by pores large sheet when the whole body, pathogenic invasion in vivo. At the end of the exercise, if the body sweating, to wipe away sweat, put on dry soft underwear, it will be very easy to cold. In addition, the emphasis in the sun in winter sports, while the spring and summer activities are required in the shade.

Tip 3 respiration method has to be properly

Conducting long-distance running and other exercise, easy to swallow the cold air into the gastrointestinal tract, causing gastrointestinal spasm of pain or swelling. Therefore, in order to avoid swallowing too much into the cold air, exercise, when to use nose inhale, exhale mouth breathing method, not mouth breathing, chewing gum, joking slapstick so as to avoid the cold air directly stimulate the throat, causing upper respiratory tract infection and cough. Also, do not frequent contacts in the car on the roadside activity, since the car when traveling with a large dust will be emitted from exhaust gas from the respiratory tract of people close to the body can be directly inhaled, thus contributing to acute or chronic illness occurred.

Tip 4 to aerobic exercise-based

Winter weather is cold, the outbreak of anaerobic exercise easily lead to physical discomfort, or even result in sports injuries, so be sure to choose fitness moves to a lesser extent, heat consumption of a greater aerobic exercise, to avoid the impact of those violent movement.

On specific projects, according to age differences vary: young people can be arranged running high-impact aerobic exercise, this would consume more calories; middle-aged people can be arranged brisk walking, jogging, stair climbing and other low-impact aerobic exercise ; the elderly can be arranged walking, yoga, tai chi and other moderate projects.

Tip 5 grasp the exercise intensity

Winter exercise can increase young people to the appropriate amount of exercise, time can be longer, such as running, spring and summer can be more than 10-15 minutes. Middle-aged condition are generally in decline, not because it is not busy with work, fitness, and winter fitness program according to the volume of activity provided. In winter to develop a good fitness plan to achieve the best fitness results, the key is also to uphold, not because of cold or snow to give up easily. Texas Women's University sports expert, John - Duncan recently conducted a survey to prove: exercise intensity is not the most important, the law is the most important.

Prompted to pay attention to eating and drinking more than 6

Winter sports before and after the dietary carbohydrate and protein supplement should be timely, such as pasta, oatmeal, sweet potatoes, potatoes, chicken, eggs, lean meat, fish, soy products such as fruits and vegetables should also be appropriate. Carrying out violent sport before eating celery, leeks, beans, lentils, sweet potatoes and other fibers and oxidative enzyme content of foods that are high, one can prevent movement of abdominal distention.

7 tips to adjust exercise time

Winter basal metabolism of young people quickly in the morning or noon bodily functions faster recovery after exercise will not affect daily life, suggests that such campaigns can be scheduled for 7:00 to 9:00 am, 12:00 to 14: 00 between. The middle-aged, due to poor ability to adapt, it is recommended to improve cardiovascular function training-based, exercise, preferably from 18:00 to 20:00.