Research shows that skipping rope is a fitness exercise particularly suitable in seasons with lower temperatures, and is especially suitable for women. In terms of exercise volume, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or doing fitness dancing for 20 minutes.
Every winter is when people have a big appetite. Faced with the accumulation of fat, many people put fitness on the agenda, but they don’t know what exercises to do.
“In winter, if you are indoors with heating and the temperature is more suitable, all indoor sports are suitable.” Coach Sun Jianzhong of the Beijing Fitness Center pointed out: “It is worth noting that exercise must be done whether indoors or outdoors. It’s better to warm up fully.”
Fitness principle: Do not interrupt your fitness plan
Winter fitness requires a sufficient plan. Do you want to keep fit or lose weight? In fact, the purpose does not matter. , but planning is crucial.
Fitness plans can be built around losing weight. In winter, the human body's digestive function is enhanced and appetite increases. Many people gain their heaviest weight in winter. On the other hand, exercise in winter also consumes a lot of calories, making it a good season for fat removal.
At the same time, people’s immunity decreases in winter and they are prone to illness. Therefore, another focus of the winter fitness plan is to prevent diseases through effective exercise. However, unplanned and irregular exercise not only fails to strengthen the body, but can also lead to illness due to physical discomfort.
“After formulating a fitness plan in winter, the key to achieving the best fitness results is persistence. Don’t give up easily just because it’s cold or snowing,” experts remind.
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Fitness method: The first choice in winter is Aerobic exercise
Fitness experts say that in the cold winter weather, explosive anaerobic exercise can easily cause physical discomfort and even cause sports injuries. Therefore, when exercising, you must choose exercises with a smaller range of movements and greater calorie consumption. Aerobic exercise.
Specific projects can vary according to age: young people can arrange high-impact aerobic exercise such as running, which can consume more calories; middle-aged people can arrange fast walking, jogging, Low-impact aerobic exercise such as stair climbing; elderly people can arrange walking, yoga, Tai Chi and other projects.
Young people can appropriately increase the amount of exercise in winter and the time can be longer. For example, running can take 10 to 15 minutes longer than in spring and summer.
The physical condition of middle-aged people is generally on a downward trend. Don’t stop exercising just because you are busy at work. You should do the amount of activities specified in the winter fitness plan.
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Time selection: exercise time reference Age
Winter fitness schedules are very different. People of all ages should choose the time period for activities based on their physical condition. Young people have strong adaptability to climate, good physique, and quick recovery of physical strength. Winter fitness time can be arranged in the morning and afternoon; middle-aged people have less adaptability and can do physical and mental fitness after get off work between 18:00 and 20:00. Exercise during a relaxing time; the winter fitness time for the elderly should generally be between 14:00 and 19:00. They are physically weaker and should choose a time with the highest temperature and sunshine for fitness, which makes it easier for them to move around and avoid physical harm.
From the perspective of exercise time, young people can appropriately increase the amount of exercise in winter and take a longer time, which can be 10 to 15 minutes longer than in spring and summer. Middle-aged people should persist in exercising and should not stop doing it intermittently due to busy work or cold weather.
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Note:
Clothing: You must keep warm
“In winter, there are heaters indoors and the temperature is more suitable. In theory, any indoor exercise can be done.” Sun Jianzhong said: But keeping warm is also very important.
Sun Jianzhong said that generally when you first start exercising, you must wear long sleeves. After you sweat a little, you can take off your long-sleeved clothes, but after exercising, you must put on clothes immediately. "This can protect all joints and bones of the human body."
Frequency: Personal choice
Generally speaking, there are no special regulations for winter fitness. "Generally, at least a week Three or four times, up to five or six times. "Sun Jianzhong said, "There is no strict rule, it mainly depends on the individual's work and physical condition."
Warm up: Sweat slightly
In cold weather, various organ systems of the human body contract protectively, the elasticity and stretchability of muscles, tendons and ligaments decrease, the viscosity of muscles increases, and the range of joint movement decreases. In addition, the air humidity is low, making people feel thirsty. I feel irritable and my body feels stiff and difficult to stretch. If you exercise without doing warm-up activities, it will often cause muscle strains and joint sprains. Therefore, when doing fitness exercises in winter, especially outdoors, you must first do a sufficient warm-up activity. Through jogging, freehand exercises and a small amount of exercises with light equipment, you can make your body warm and sweat slightly before engaging in fitness exercises.
Drinking water: replenish it before and after exercise
In fact, outdoor exercise in winter requires the same amount of water as in summer. The water you drink can be ordinary water or sports drinks. In addition, in cold weather, many people will want to drink a cup of hot coffee or chocolate before going out to exercise. This is an unscientific approach because it contains caffeine, which can cause the body to lose water. It is the most taboo drink before exercise.
Environment: air circulation
In winter, people are accustomed to closing the windows of the gym tightly. As everyone knows, a person exhales more than 20 liters of carbon dioxide per hour. If more than 10 people exercise at the same time, the amount will be more than 200 liters per hour, causing serious indoor air pollution. People who exercise in a closed environment are prone to dizziness, fatigue, nausea, loss of appetite, etc., and the exercise effect is naturally poor. Therefore, when exercising indoors, be sure to keep the indoor air circulated and fresh.
Method: Increase intensity
Winter is cold and the body fat content increases compared with other seasons. Although this is good for thin people to gain weight, it will also affect muscle contours and lines. and the development of strength is not ideal. Therefore, winter fitness should increase the intensity and intensity of exercise, increase the number of groups and times of movements, increase the content of aerobic exercise, and extend the exercise time accordingly to improve function, develop special qualities, consume body fat, and prevent excess fat. accumulation.
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Project recommendation: Best in winter Rope skipping
The best weight loss exercise is to do efficient aerobic fitness exercises in winter, such as cycling, walking, climbing stairs, running, swimming and other exercises. After aerobic exercise lasts for more than 20 minutes and blood sugar is basically consumed, the body must mobilize glycogen and fat as heat sources to provide energy. Therefore, aerobic exercise training for more than 20 minutes each time is the most effective for weight loss.
Research shows that skipping rope is a fitness exercise particularly suitable in seasons with lower temperatures, and is especially suitable for women. In terms of exercise volume, skipping rope for 10 minutes is almost the same as jogging for 30 minutes or doing fitness dancing for 20 minutes.
When you first learn, you only jump in place for 1 minute; after 3 days, you can jump for 3 minutes continuously; after 3 months, you can jump for 10 minutes continuously; after half a year, you can perform "series jumps" every day. For example, jump for 3 minutes in a row at a time, 5 times, until you jump continuously for half an hour.
Jumping for half an hour at a time is equivalent to 90 minutes of jogging.