Three aerobic exercises in winter to effectively lose fat

　　Doing some aerobic exercise is very beneficial to the body, but in winter the weather will become colder and people will start to reduce the amount of exercise. In winter, various body skills will weaken as the temperature drops. Extensive and high-intensity exercise will cause physical discomfort.

　　We can exercise our body with some small movements, which can help burn body heat. Here are three very interesting aerobic exercises recommended, a must-see for weight loss experts!

　　1. “Two-in-one” 55 exercise Law

　　Start with 1 squat and 10 push-ups, rest for 30 seconds； Then do 2 squats and 9 push-ups, then rest for 30 seconds ； Gradually increase the number of squats to 10 and reduce the number of push-ups to 1. After the workout, you have completed 55 times of each exercise method. ； At this point, you can reap the benefits of aerobic exercise as well as strength training.

　　2. Run a 10-meter sprint and adjust your breath with your nose.

　　Find a flat area where you can complete a 10-meter sprint. Once you have finished running this distance, pause for a short while and complete one inhalation and exhalation process through your nose. ； Run back the same way, pause for a short while, and use your nose to complete the inhalation and exhalation process twice. ； Continue doing sprinting exercises, breathing normally as you run, taking an extra inhale and exhale through your nose each time you pause. Breathing through the nose requires the exerciser to exert more effort than breathing through the mouth, which increases the intensity of the exercise and improves the effectiveness of the training in a shorter period of time.

　　3. Pyramid jumping jacks

　　Complete as many jumping jacks as possible in 10 seconds, rest for 10 seconds； Then complete as many jumping jacks as possible within 20 seconds and rest for 20 seconds ； Then do jumping jacks for 30 seconds and rest for 30 seconds ； Then do reverse pyramid training, that is, do 30, 20, and 10 times in each group. ； Repeat the above process 3 times.

　　In winter, the human body's reaction becomes relatively sluggish. Doing some aerobic exercise can dredge the meridians. Unblocking the meridians throughout the body is good for the heart and brain, and can improve memory and strengthen the brain, so you still need to do some aerobic exercise in winter.

　　How long is the best time for aerobic exercise?

　　Around the age of 35, the total bone mass and muscle strength of the human body will reach its peak, and thereafter the muscles will decrease at a rate of 3% per year. Experts say that in order to slow down the degeneration of muscles, bones and joints, China elderly The best way to keep fit is to do aerobic exercise, and each exercise should not be less than 20 minutes.

　　Because in the first 20 minutes, the energy consumed by exercise mainly comes from glycogen in the muscles. After 20 minutes, the body will use fat as exercise energy, which is what we often call burning fat. Therefore, the exercise time after 20 minutes is more important. If the exercise time can be extended by 10 minutes, 20 minutes or longer, the exercise effect will be better.

　　Another indicator to measure the effect of exercise is heart rate , a person’s maximum heart rate is generally 220 minus age. To achieve the fitness effect of aerobic exercise, the heart rate should reach 65% to 85% of the maximum heart rate. If it cannot reach the minimum value, the effect of exercise will not be obvious. If the heart rate exceeds 85%, then it is anaerobic exercise, and the effect of relying on exercise to lower blood lipids and blood pressure will be reduced.

　　Before the age of 35, healthy In the reserve stage, no matter how much you exercise after the age of 35, your bone mass and muscles will not exceed this peak and can only be in the stage of maintenance and gradual degeneration. Therefore, Yao Xinxin suggests that before the age of 35, you can do any exercise as long as it does not cause sports and muscle damage. Only in this way can the peak value of bone mass and muscle strength be greater. Then after the age of 35, when your career and family require a lot of physical effort from you, the more energy your body will consume for you, the healthier you will be.

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