What are the key points to grasp winter sports weight loss

 What are the key points to grasp winter sports weight loss

　　 The outdoor temperature is low in winter, so it is not easy to keep exercising to lose weight. How to exercise to lose weight in winter? What should I pay attention to when exercising to lose weight in winter? Let's take a look at the precautions for weight loss in winter sports with the editor.

　　一: You must exercise and sleep

　　 Fitness exercises must be in the best mental and physical state, with full emotions involved in fitness exercises, in order to obtain the results of physical exercise and spiritual pleasure. If you exercise forcibly when you are depressed, malaise, physical strength decline, or physical injury, it will increase the burden on your organs and damage the function of your body. Therefore, exercise should be done when you have enough sleep and energy.

　　 As the saying goes, "spring is sleepy and autumn is lacking." In autumn and winter, the climate is pleasant and the sunshine time becomes shorter. Taking advantage of this good time to ensure adequate sleep as much as possible can not only restore physical strength and ensure health, but also an important means to improve the body's immunity. Therefore, in the autumn and winter seasons, we must follow the laws of the body's biological clock and develop good sleep habits. At this time, coupled with orderly and scientific exercise, the body can get better and better.

　　 2: Adjust your diet to increase physical strength

　　Autumn and winter exercises can enhance the body's resistance, accumulate power for the winter to resist the cold and various diseases that are easy to invade us during the autumn and winter seasons. At the same time, due to the hot summer weather, the energy consumption in the body is large, and people generally suffer from loss of appetite, resulting in insufficient heat supply in the body.

　　 In autumn, when the weather turns cooler, people will have a strong appetite, which greatly increases their calorie intake. Coupled with a pleasant climate, people get enough sleep. In order to welcome the arrival of the cold winter, the human body will actively store fat to protect against the cold. Therefore, the body consumes more calories than it emits.

　　 Therefore, in the autumn and winter, you should not only eat more nutritious things to increase your physical strength, but also be careful about weight gain, especially for people who are obese. Pay attention to eating more low-calorie diet foods, such as red beans, radishes, bamboo shoots, barley, kelp, mushrooms, etc. Do not eat heavy and greasy foods, so as not to increase the burden on the stomach and intestines. It will also increase body temperature and blood sugar, which will make people languish. Feeling tired.

In autumn and winter, the climate is dry and easy to get tired. You should eat more fresh and less oily foods and foods with more vitamins and protein, such as carrots, lotus roots, pears, honey, sesame seeds, fungus, etc., to nourish blood and moisturize dryness, improve anti-autumn dryness and anti-aging Disease ability.

　　3: Pay attention to clothing to prevent colds when exercising outdoors

　　Autumn and winter are different from summer. The temperature in the early morning has already started to be a little lower. Generally, you sweat a lot during exercise. If you don’t pay attention, you may catch a cold. Therefore, you must not go outdoors in single clothes while in bed, but give your body time to adapt.

　　 When going out for exercise, you should wear a loose, comfortable coat. After the warm-up activity or exercise for a while, you should take off your coat to prevent the temperature difference between indoor and outdoor and the body from catching a cold.

　　 If you sweat a lot after exercise, you should also put on a jacket on the way back, and then take off your sweaty clothes when you get back indoors, dry your body, and put on dry clothes. When exercising in the autumn and winter seasons, you should not go into battle with shorts and vests without warming up. You can easily catch a cold while wearing sweaty clothes and stay in the cold wind. This should be avoided as much as possible.

　　 Four: Pay attention to timely replenishment of water during dry autumn and winter

From the humid and sultry summer to autumn, the climate suddenly becomes dry and the temperature drops a lot. It is easy to accumulate some dry heat in the human body, and the humidity in the air decreases in autumn and winter, which can easily cause dry throat, less fluid in the mouth, dry lips, and bleeding from the nose. Symptoms such as dry stool. In addition, the loss of water during exercise will aggravate the human body’s response to lack of water. Therefore, after exercise, you must drink more boiled water, eat more pears, apples, milk, sesame, fresh vegetables and other soft foods, or drink more rock sugar pears. Water, winter melon soup and other foods to maintain the normal secretion of the upper respiratory tract mucosa and prevent sore throat.

　　 If you exercise a lot and sweat too much, you can add a small amount of salt to the boiling water to maintain the acid-base balance in the body. If possible, you can drink some sports drinks with electrolytes to prevent muscle cramps. If you are doing long-distance running exercises, you should also drink an appropriate amount of sugar boiled water to prevent low blood sugar, dizziness, sweating, weakness of the limbs and other adverse physiological reactions.

　　 Do not drink a lot of water during exercise before or after exercise. Drinking too much before exercise may increase the burden on the stomach, and the rumbling in the stomach will also affect exercise. Drinking heavily after exercise will take away a large amount of electrolytes, some of which will flow out of the body, which is not good for the body. It is best to drink small amounts of water during exercise, such as exercise for 20 minutes and drink 150 to 200 ml.

　　5: Weight loss exercises should be carried out step by step and not excessive

　　 Some people think that a lot of exercise is necessary for the body to practice well, and the resistance is strong. In fact, it is not the case. Exercise is like eating and sleeping. Excessive or too little exercise has no good effect on health. Only proper exercise can play a role in fitness and disease prevention. If you don’t exercise, your body will easily become fat, and the functions of various organs in the body will decrease, which directly causes the body’s resistance and stress ability to decrease, leading to various diseases; excessive exercise will consume a lot of physical strength and fail to recover, and it will accumulate over time. Become ill.

　　Autumn and winter exercise is the same as other season exercises, the amount of exercise should be increased gradually. I feel that my body is a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard for good results. On the contrary, if you are very tired after exercise, and still feel unwell, headache, dizziness, chest tightness, heart palpitations, and reduced appetite after rest, then your exercise volume may be too large. You must reduce your exercise volume next time you exercise.

According to the theory of traditional Chinese medicine, autumn is a stage where the essence of the human body is convergent and internalized, so exercise should also comply with this principle, that is, the amount of exercise should not be too large, and do not sweat profusely to prevent excessive sweating Causes yang depletion. Exercise should be carried out in a timely, moderate and orderly manner. When the whole body is slightly hot and you have not sweated, you can stop it to ensure that the yin essence is restrained and the yang qi is not consumed.

　　Six: Don’t go fast for morning exercise

　　 Some people are accustomed to get up in the morning to exercise first, and then eat breakfast after training, which is not good for the body. Because the body consumes a lot of energy during exercise. After a night of digestion and metabolism, the food you ate the night before has been completely digested, and there is basically no energy to consume in the body. If you are still exercising when your abdomen is empty and hungry , It is prone to hypoglycemia.

　　 So after getting up, you should drink some sugar water or eat some fruit to "pad a cushion" before exercising, so that the body can get some activation energy, which will be more beneficial to health.

　　 After the exercise, you can rest for 20 to 30 minutes to restore the cardiopulmonary function to a stable state, while the gastrointestinal system is properly prepared, and then start eating.