5 weight loss exercises that you can do in winter.
Train during the winter has several benefits, here are 5 training to do in winter.
Walking is one of the best exercises for weight loss — and for good reason.It’s convenient and an easy way for beginners to start exercising because it’s a lower-impact exercise, meaning it doesn’t stress your joints.Average person burns around 167 calories per 30 minutes of walking at a moderate pace of 6 km/h.To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
Walking during winter increase calorie spend, its also help stabilize mood, you only require good winter protective gear, like balaclava, gloves, and if you plan for long walk, hydration bottle.If you are the chilly type, heated gloves can help you stay warm.
There some equipment we recommend to walk outside during winter:
Cycling is a popular exercise that improves your fitness and can help you lose weight.Although cycling is traditionally done outdoors, stationary bike is a great choice to cycle inside during winter.
Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly.Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.
3. Weight training
Weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest.
One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. In this study, that increase was equivalent to burning an additional 125 calories per day.Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day.
In addition, numerous studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise like cycling or walking.
Weight training can be done using free weight and weight bench:
Yoga is a popular way to exercise and relieve stress.While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.
Aside from burning calories, studies have shown that yoga can teach mindfulness, which can help you resist unhealthy foods, control overeating, and better understand your body’s hunger signals.Some good music, a mattress and an exercise ball is all you need for yoga.
5. Interval training
Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods.Typically, a HIIT workout lasts 10–30 minutes and can burn a lot of calories.
Furthermore, numerous studies have shown that HIIT is especially effective at burning belly fat, which is linked to many chronic diseases.A good way to do a HIT session is to alternate the muscles of the upper body with those of the lower body. Begin slowly to avoid injury.
HIT can be done using stationary bike, free weight but also rowing machine and elliptical trainer:
The best way to lose weight is to mix all these methods together, this way you won’t be bored.
Hope you enjoy, see you next time!