Autumn and winter weight loss plan: Get rid of fat easily with exercise

Exercise has always been one of the most effective ways to lose weight. However, exercising to lose weight in autumn and winter is different from exercising in summer because the weather is very cold and there are many things to pay attention to. The editor below summarizes in detail the precautions for exercising to lose weight in autumn and winter to help you easily maintain a good figure.

American fitness expert Brown said that the autumn and winter sports plan has two characteristics:

First of all, the autumn and winter fitness plan should be developed around weight loss. In autumn and winter, the human body's digestive function improves and the appetite increases, so many people reach their heaviest weight in autumn and winter. On the other hand, exercising in winter consumes more calories, making it a good season for losing fat.

It is understood that there are thousands of members in the National Weight Control Club of the United States. Each of them has successfully lost more than 14 kilograms and has maintained the weight loss effect for at least 3 years. When talking about their weight loss experiences, members all believed that autumn and winter are the most critical times of the year to maintain weight loss results, and the most important means is exercise.

Secondly, people's immunity decreases in autumn and winter and they are prone to illness, so another focus of the winter fitness plan is to prevent disease through effective exercise. However, unplanned and irregular exercise will not only fail to strengthen your body, but will also cause illness due to physical discomfort.

Mainly aerobic exercise

The climate is cold in autumn and winter, and explosive anaerobic exercise can easily cause physical discomfort or even sports injuries. Therefore, when exercising, you must choose aerobic exercises with smaller movements and greater calorie consumption. In terms of specific activities, they may vary according to age differences: young people can arrange high-impact aerobic exercises such as running, which can consume more calories; middle-aged people can arrange low-impact aerobic exercises such as brisk walking, jogging, and climbing stairs; the elderly can arrange walking, yoga, Tai Chi and other activities.

Young people can increase the amount of exercise and the duration in autumn and winter. For example, running can be 10-15 minutes longer than in spring and summer. The physical condition of middle-aged people is generally on a downward trend. Don't skip fitness just because you are busy with work. You should exercise according to the amount specified in the winter fitness plan.

After making a fitness plan in autumn and winter, the key to achieving the best fitness results is persistence. Don't give up easily just because the weather is cold or snowing. A recent survey conducted by John Duncan, a sports expert at Texas Woman's University, also proves that the intensity of exercise is not the most important thing, but regularity is the most important thing.

Choose the right time to exercise and lose weight in winter

Winter sports programs differ from spring and summer sports programs in two significant ways. First of all, there are big differences in time arrangements. People of all ages should choose the time period for activities based on their physical condition. Young people have a stronger ability to adapt to the climate, better physical fitness and faster physical recovery, so they can arrange their fitness time in the morning and afternoon in autumn and winter; middle-aged people have a slightly weaker ability to adapt, so they can exercise after get off work, between 18:00 and 20:00 when their body and mind are more relaxed; the elderly should generally choose to exercise between 14:00 and 19:00 in autumn and winter because they have weaker physical health and choose the time when the temperature is highest and there is sunshine, as this will allow them to move more easily and avoid physical injuries.

Secondly, the autumn and winter sports and fitness plans are also different from the spring and summer fitness plans in terms of the choice of sunlight. In winter, emphasis is placed on exercising in the sun, while in spring and summer, activities are required in the shade to avoid heat stroke.

Notes on exercise and weight loss in autumn and winter:

• Heart stress

Autumn and winter are the peak seasons for heart disease. Data shows that the risk of heart attack in winter is 50% higher than in summer. Sudden and extensive exercise during this period will cause extra pressure on the heart, reduce its blood supply capacity, cause hypoxia in the body, and increase the chance of illness. It is recommended to perform low-intensity aerobic exercises before exercise, gradually transition to strength training, and do slow walking and other exercises after strenuous exercise to restore blood pressure stability.

• Muscle strain

When exercising in autumn and winter, the human body's muscle contraction and stretching performance is poor due to the cold weather. If the body is suddenly overloaded with stimulation when it is not prepared, it is particularly easy to cause muscle and ligament strain and tear.

After a muscle strain occurs, local pain, tenderness, swelling, muscle tension, spasm, functional impairment and other phenomena will occur. Severely injured patients may also have symptoms such as subcutaneous bleeding. Therefore, warm-up exercises should be slightly longer than usual, extending to 15 to 20 minutes.

• Colds and flu

In autumn and winter, whether you are exercising in the gym or outdoors, you should pay attention to the problem of colds. In this season, due to the large temperature difference, it is easier to sweat. If you need to reduce your clothing while exercising, don't take off too much at once. You should wait until your body is sufficiently warm before gradually taking off your clothes. In addition, you should keep warm after sweating and avoid wearing wet clothes for a long time.

Source: 39 Health Network www.39.net

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