Today we talk about the Raiders of winter fitness.
First of all, let's talk about some different features that need attention in winter fitness and summer fitness:
1. Before winter fitness, you need to do warmer and longer warm-ups. Due to the decrease of the outside temperature, the viscosity of our muscles will be higher. The stickiness of muscles is like cooked eggs. If it is still hot, the film between the eggshell and the protein can be peeled off easily. If the eggs are cold, they will not peel well, and it's even easier to pull them off. protein. The same is true of muscles. If you do not heat your muscles, sudden movements can easily strain them.
Secondly, the low temperature will reduce our central nervous system sensitivity and it is very easy for us to fatigue and deform our movements. Therefore, it is essential to warm up. For an efficient and easy warm-up method, please reply “warm-up†in the public number.
2, winter fitness for a shorter time, compact fitness. Whether running or lifting iron, winter is not suitable for "tug-game" and "protracted war." The reason is still related to the temperature, the strength and durability of the joints with continued reduction in temperature will also be reduced accordingly, a long time a lot of exercise will increase the risk of joint injury. Therefore, the time of winter fitness is best controlled within the total time of 40 minutes -1 hour, the rest time between the group is controlled within 2 minutes, the action time is controlled within 3-4 minutes.
3, must pay attention to keep warm after exercise. In winter fitness should be prepared with a set of clothes. When the fitness is sweating, it can be replaced with wet clothes. Cold weather If you do not get sufficient warmth after arthritis, it is easy for arthritis, and the muscles that are wrapped in wet and cold conditions are more prone to injury.
Here I will specifically talk about how to deal with each other in the winter in terms of fat loss and strength training.
Reduce fat in winter.
The impression that has been given to us in the winter has always been the state of "sticking autumn pipa" and "tender meat." Actually, winter is the best season for reducing fat in a year. Our body uses different energy systems for regulating body temperature in different environments. In the summer, lower body temperature requires the secretion of sweat and increased heat dissipation. Most of the energy consumed is sugar. The winter body needs to increase body temperature, then it consumes more fat. It is this unique advantage that makes winter more suitable for reducing fat.
At the same time, the decrease in temperature will stimulate the conversion of normal fat (white fat) from our body into more efficient and smaller brown fat, which also provides a good basis for our fat loss. If you want to know more, please reply "Fat" in the public number.
So how to lose fat correctly in winter?
As mentioned in the previous article, winter sports are suitable for “short and fine†types, so we need to use a more efficient way to reduce fat. Here is a short-term aerobic + high intensity intermittent (HIIT) approach.
Here is a training example.
10 minutes warm up
15 minutes jogging
30 seconds fast push ups +15 seconds rest
30 seconds fast leg lift +15 seconds rest
30 seconds fast mountaineering +15 seconds rest
30 seconds bobis jump +15 seconds rest
30 seconds fast opening and closing jump +15 seconds rest
30 seconds quick vertical jump +15 seconds rest
30 seconds fast push ups +15 seconds rest
30 seconds bobis jump +15 seconds rest
10 minutes jogging
Stretching
A total of 41 minutes. This training example is of higher intensity and can start with 10 minutes of jogging, then each action is done for 20 seconds and rest for 10 seconds to adapt.
More high-intensity interval training (HIIT) methods can be obtained by replying “high intensity†in the public number.
Winter strength training
Strength training in winter and strength training in peacetime are not particularly different in terms of the project, but the only difference is the need to pay attention to the number of times and the number of groups and the control of the time between breaks and rest between actions. Winter fitness fits less, fits more, and has shorter breaks between groups and between actions.
For example, if you perform a bench press, the original group is 12 times and you do 6 groups. If you take a rest for 2 minutes between groups, you can change to: After warm-up, increase the weight appropriately, make 6 groups, make 8-9 groups, rest between groups. 1 minute.
Here is a training method that is highly recommended in training. It is similar to the Crossfit training method, but more emphasis is placed on resistance training.
The cycle strength training method can be roughly divided into two types. One is to formulate a series of actions to be completed at once, and the other is to formulate a series of actions, divide them into several combinations, and only take a break between the combinations.
The cycle strength training method is very flexible. His principle is not to put two actions in the same part of the training together, and then complete it at one time.
Training examples are as follows:
warm up
8 75% maximum weight bench press
8 75% maximum weight squat
Eight 75% maximum weight forearm curls on each side
8 75% maximum weight rope pull down
8 75% maximum weight deadlift
85% maximum weight dumbbell/barbell arm flexion on each side
8 pull-ups
12 push-ups
8 65% maximum weight upright birds
8 75% maximum weight lifting
One cycle above
Stretching.
According to their actual situation to change the action, increase or decrease the difficulty and the number. As long as it's not the same muscle group, it's just fine.
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