7 benefits of winter
1. Winter sports to lose weight better
Exercise in a cold environment, the body will consume more calories, because the body needs to consume more energy to keep the body warm. “When a warm body comes into contact with cold air or inhales cold air, the calories burned by exercise will increase slightly,” says Chris Hall, the founder of personal training system training services. “This will increase the rate, so the body's calories will increase by about 3-7%.” Another way to burn fat in your body is by adding “brown fat.”
2. Winter sports can enhance the ability to resist cold
People who exercise in winter will have better cold resistance than the average person. Because people exercise in a cold environment, they can increase the excitability of the cerebral cortex and urge them to coordinate the various organs and systems in the body. Enhance the central nervous system's ability to regulate body temperature, so that the body's heat are balanced, so that the body adapts to cold weather.
3. Winter sports can eliminate fatigue
Winter sports can speed up blood circulation, increase the supply of oxygen in the brain, and enhance the elasticity of blood vessels. This can eliminate the fatigue caused by long-term work, enhance memory, and improve learning and work efficiency.
4. Winter sports can enhance resistance
Winter sports can speed up the metabolism of the body. The body is stimulated by the cold, which will increase the number of antibodies against the disease in the blood, and the body's resistance to disease will also increase. Therefore, people who insist on winter exercise are also greatly reduced in their chances of suffering from diseases such as colds, bronchitis and pneumonia.
5. Winter sports can prevent osteoporosis
Outdoor sports in winter can fully enjoy the sun. The ultraviolet rays in the sun are absorbed by the body to convert the cholesterol in the blood into vitamin D, and promote the body's absorption of calcium. Middle-aged and elderly people insist on exercising, which can effectively prevent osteoporosis.
6. Winter sports can strengthen the heart
Cold weather also forces the heart to load more when it distributes blood throughout the body. To combat heart problems and manage additional stress, this process can exacerbate illness or injury. But with the regular exercise of cardiovascular endurance, the myocardial function can be made stronger. Even in such cold weather, prepare for more difficult training in the future - not to mention other non-sports stresses in life.
7. Winter sports help improve mood
Cold weather movements help to improve moods due to lack of humidity and ability to kill stimuli. As the body's work is more difficult to maintain warmth, the amount of endorphin production is also increased, and exercise will increase your happiness in the cold.
In order to prevent everyone from going out to be attacked by the wind and snow, I only recommend indoor sports for this purpose. So what kind of indoor sports are suitable for winter?
Skipping can exercise your quads, hamstrings and calves, and drive the whole body to move. It is a sport that is suitable for all ages. When skipping the rope, keep your knees bent and bend your elbows on both sides of the body. You don't have to jump too high, just over the skipping rope, which saves your energy and is not too fast. The skipping frequency can be adjusted according to the movement conditions. You can skip for 4 minutes in a row, then relax for 1 minute, and gradually extend the time after mastering the skipping skills until it reaches 20 minutes or more.
Yoga exercise indoors is a very good choice. In addition to the effect of slimming, you can also help yourself relax and improve your body's ability to operate. Iyengar Yoga, which focuses on physical coordination, Yin Yoga, which emphasizes muscle relaxation and stretching, and relatively gentle stretch of yoga, Hatha Yoga are all less difficult yoga methods. People only need a yoga mat at home, and you can follow up with the exercise software.
Crunches movement is the main exercise abdominal strength, especially for the winter to do. The athlete can sit on the yoga mat, knees, feet flat on the ground, and then lift the body like a sit-up. But keep the lower back off the ground and focus on the power of the abdomen. Beginners can do 2 to 3 groups at a time, 30 to 50 times in each group. After the familiarization, carry out the “abuse of the abdomen”, each group 100 times, challenge yourself.
Juggling is a sport that is suitable for all seasons. The operation method is very simple. Buy a few juggling balls or footbags to go home. When you have time, you can exercise your brain and move your muscles. Especially the cervical spine, shoulders and hands.
The lack of exercise in winter makes fat accumulation, aerobics can be shaped for local shaping, and can also improve intestinal digestive function and achieve the effect of reducing food intake. With rhythmic music, you can burn fat in a constantly changing movement, and you won't be bored even after a long period of exercise.
When turning the hula hoop, center the psoas muscles, drive the back muscles and abdominal muscles, and make full use of the surrounding deep muscles. In particular, the special hula hoop for weight loss exercise can be rotated at a high speed to bring less load to the body, in exchange for a good weight loss effect. At the same time, it can also speed up metabolism and improve the body fat.
Running on spot
In-situ running is very suitable for indoors in winter, which is convenient and fat burning. Draw a circle around yourself, as long as you stand in the circle and run like the same place, the legs are up, so that the whole body is in a state similar to running, so that you can achieve weight loss without being too tired. For those who just started running, it is recommended to run for 15 minutes. After getting used to it, you can slowly increase the running time in place.
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