What exercise helps lose weight? Skip rope to lose weight and become a healthy thin person

　　“In winter, if you are indoors with heating, the temperature is more suitable, and all indoor sports are suitable. ”Coach Sun Jianzhong of the Beijing Fitness Center pointed out: “It is worth noting that whether you exercise indoors or outdoors, you must fully warm up. ”

　　Fitness method: Skipping is the best way to do it in winter

　　The best weight loss exercise is to do high-efficiency 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 good for female Especially suitable. 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 each time, 5 times in total, until you jump continuously for half an hour. Jumping for half an hour at a time is equivalent to 90 minutes of jogging.

　　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 is irrelevant, but the plan is.

　　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, winter exercise It also consumes a lot of calories during this period, so it is a good season for fat removal.

　　At the same time, people's immunity declines in winter and they are prone to illness. Therefore, another focus of the winter fitness plan is to prevent it through effective exercise. disease . 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 the weather is cold or snowing. ”Experts warn.

　　Things to note:

　　Clothing: Must keep warm

　　“In winter, there are heaters indoors and the temperature is more suitable. In theory, any indoor sports can be performed. ”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 rules for winter fitness. “Generally, it should be at least three or four times a week, and up to five or six times a week. ”Sun Jianzhong said, “There are no strict regulations and 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 are reduced, the viscosity of muscles is enhanced, and the range of joint movement is reduced. In addition, the air humidity is low, so people feel thirsty and irritable, and the 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 sufficient warm-up activities. 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: Drink water 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 hot drink coffee It is unscientific to drink chocolate or chocolate before going out to exercise, because it contains caffeine, which will cause the body to lose water, and is the most taboo drink before exercise.

　　Environment: air circulation

　　People are used to closing the gym windows tightly in winter. 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 fat content of the body increases compared to other seasons. Although this is good for thin people to gain weight, it is not ideal for the development of muscle contours, lines and strength. Therefore, winter fitness should increase the intensity and intensity of exercise, increase the number of sets and times of movements, increase the content of aerobic exercise, and extend the exercise time accordingly to improve functions, develop special qualities, consume body fat, and prevent excessive accumulation of fat.