Just 30 minutes of circular exercise can keep you healthy and warm in autumn and winter without getting fat

It is a period of climate change, preparing to enter autumn and winter. When the weather gets cold, besides wanting to stay in a warm room and not move, my hands can't stop putting food into my mouth, and my mouth becomes unable to stop and my legs can't move. Ladies who love beauty, do you feel that your waistline has quietly grown after the winter?

Why is it easy to love eating in autumn and winter?

In Taiwan, when the season moves from autumn to winter, the temperature drops significantly. In order to maintain body temperature and normal physiological functions, the body needs more energy to generate heat. The stomach will naturally start to growl, reminding the owner that it is necessary to quickly offer sacrifices to the five internal organs to replenish the body's needed calories. This is an innate defensive trait. Therefore, if you do not control your diet well during this period, you may accidentally consume too much fat and calories. After a winter, you will find that the annoying problem of obesity comes with spring. In addition to choosing the right food wisely to maintain body functions, you also need to maintain your body curves through exercise.

Not only does eating make you fat, body stiffness is also the culprit

The weather is cold and I dare not eat or drink too much. To warm myself up, I have to wrap myself up like a meat dumpling and curl up on the sofa like an old monk in meditation. However, I am becoming more and more like a potato. I have obviously just hugged the quilt and stopped overeating, so why am I still getting fat just by breathing air? It's not that God is unfair, it's because lack of exercise will lead to poor blood circulation. Muscle fibers will lack blood nourishment, which will hinder the smoothness of muscle contraction and easily lead to body stiffness. Excess waste in the body is not easily discharged and accumulates in the body, causing weight gain. So no matter how low the temperature is, you can't just hold on to a quilt and not exercise.

But what if you don’t want to go out and freeze into a popsicle? In fact, you can do some simple stretches at home. Stretching exercises are not only for warming up before exercise to avoid sports injuries, but also for developing a habit in daily life, because long-term stretching exercises can effectively maintain muscle flexibility and avoid strain during daily movements. It can also promote blood circulation and continuously remove old waste from the body. In addition, the oxygen needed to burn body fat is also transported to the whole body through blood circulation. So doing stretching exercises is helpful for losing weight.

In addition, if you do aerobic exercise, weight training, running or other exercises, don't forget to do proper stretching to end it to avoid keeping your muscles tense for a long time, causing soreness and injury. Professional fitness coach Yi Xin said that according to research, adding stretching exercises after strength training can help improve the effectiveness of the previous training by 19%!

Sports and love are like each other, only when the rhythm is consistent can it last long

Modern women are busy with work and stressful lives. They want to rest whenever they have time. When they hear about fitness, they think of weight training and running until their legs are as strong as before, and they feel so tired. In fact, exercise is not effective if you exercise until you are out of breath and exhausted. Instead, you need to find an exercise method that suits you and adjust the intensity of the exercise according to your physical strength. Neither too much nor too little is good.

Professional fitness trainer Rebecca said that the Texas A&M University Research Center in the United States has a "30-minute circular exercise" that has been developed through seven years of experiments. It has designed 12 types of hydraulic fitness equipment, which are performed alternately in a circular shape and combined with recovery pedals to slow down the heartbeat. After completing one round, the shoulders, abdomen, waist, legs and other different muscle groups throughout the body can be trained. Take a 10-second pulse test every 8 minutes to adjust the intensity of your exercise. Finally, add stretching exercises to relax muscles and improve the effectiveness of training. It fully combines aerobic exercise, strength training, and stretching exercises, and condenses the generally perceived 90 minutes of exercise time into half an hour. At the same time, the training can be completed in a safe and convenient state. You can control the rhythm of the exercise yourself and easily maintain the exercise habit.

For female friends who are new to sports, it is recommended to choose a gym with hydraulic training equipment. The characteristic of this type of equipment is that it uses a hydraulic valve to change the resistance strength. The user's speed is proportional to the resistance strength of the equipment, and the rebound speed is slow. It can be operated according to the strength of each user. Unlike traditional bar-type equipment, there is no buffering force. If the angle or force of force is not properly grasped, it is easy to cause sports injuries. Therefore, hydraulic training equipment has no age restrictions. It can ensure that the body can achieve the purpose of training, and there is no need to worry that the intensity of muscle movement will exceed the body's load. It is relatively safe and easy to use.

Intimate Tips

The weather is getting cooler. As long as you use the right method, combine it with exercises that suit your physical fitness, and develop a habit of doing it at least three times a week and 30 minutes a day, you can increase muscle mass and basal metabolic rate in a healthy way and maintain a good body shape. Moving your body will warm you up and make you fall in love with exercise.