Is it easier to gain weight in the winter? Scientific running is king

After entering December, there is no doubt that it is getting colder and colder. Running in winter has naturally become a topic. In Xiaobian's opinion, runners who truly use running as a lifestyle will undoubtedly continue to insist on running but only There are indeed some areas that need attention when running in the cold season.

Those who find a lot of reasons not to run are in fact not only cold and cold, they don't run hot, windy, and cloudy, and they don't run for a few days a year. For such fakes Runners, who say too much are also useless. Today, let's take a look at the truth of winter running.

First, is it easy to gain weight due to slow metabolism?

In the eyes of the general public, the general impression of the winter season is usually cold, our metabolism slows, energy consumption becomes less, so the winter is prone to grow up. Xiao Bian wants to say is that we humans are not cold-blooded animals, cold-blooded animals will obviously slow down in winter metabolism, and even hibernate, as a constant temperature animal, we always maintain stable basal metabolism, body temperature and the basic energy consumption of the body will not cause Seasonal climate changes, so winter itself is not the reason that leads us to gain weight easily.

There is also a common misconception that fat is not easily conductive and that the distribution of subcutaneous fat has the effect of reducing body heat loss. In winter, the temperature is low. In order to maintain the constant temperature in the body, the human body will instinctively store more fat to withstand the cold. According to this point of view, fat people should be more hardy than skinny people, or even fat people can wear fewer than the thin ones in the winter, because fat is more fat and acts as a natural warm clothing, but in fact, we often see the phenomenon Fat people are more afraid of cold than skinny people, and at least fat people do not show signs of being hardier than skinny people. Therefore, these views cannot withstand scrutiny.

In winter, it is easy to gain weight. This argument lacks sufficient scientific basis. As long as the caloric intake is significantly more than the consumption of calories, eating less and moving, and gaining weight when you lick, if you must say that winter is easier to gain weight, the main reason may be due to winter days. Cold, we reduce outdoor activities, resulting in insufficient calorie consumption. Using this reason to explain the winter squat may be the most reliable explanation.

Second, China is big, or do not use a unified theory to warn runners how to run in winter

Winter running guides and other articles can be described as plentiful, articles often say how to keep warm in winter running, how to choose the equipment, these are not wrong, but you know the biggest problem with such an article? - Can't accurately guide runners in different regions.

When the north is already in ice and snow, south of the Yangtze River Basin, such as Hainan, Guangxi, Guangdong and even Fujian, has entered the most comfortable running season. The winter in these places is generally 10 degrees or even nearly 20 degrees, not particularly cold. , so running in these places in winter is not necessary to wear a lot of three layers outside the three layers, a long-sleeved trousers is enough. Therefore, if you want to tell runners how to dress in winter, then you should guide according to different regions. The majority of winter running articles are often to tell the northern runners how to run in the ice and snow. What do you think of running friends in Guangzhou, Shenzhen, and Hainan?

So, winter is not better than summer. In summer, all parts of the country are twenty or thirty degrees. Everyone has the same shorts and short-sleeved running. However, if you want to write an article to guide runners running in the winter, it is difficult to take care of runners across the country. why? In winter, the temperature difference across the country is too great. In the northern winter, running outdoors requires certain preparations and will. In the south, runners are enjoying the most comfortable running season. Why the Xia Ma is held on the New Year's Day each year? Because Xiamen was not hot or cold at that time, the climate was suitable.

Third, winter running is actually a good exercise for the body

In the summer, the practice of three-volt and winter training refers to people taking full advantage of unfavorable climatic conditions for active exercise, improving the body's ability to adapt to the environment, and improving physical fitness. In the cold environment, ventilation will increase significantly, that is, the cold environment can significantly increase the body's cardiopulmonary cycle load during exercise, which will further help improve the heart and lung function; In addition, running in the cold environment, you can no longer rely on playing The chills produce heat, which increases the body's tolerance to cold.

In professional sports teams, winter running training is often referred to simply as winter training. This means that there is no competition in this season. Marathoners gradually improve their physical and specialized abilities through systematic training for a longer period of time, and make their own reborn changes. The next year's game will lay a solid foundation. For the runners who plan to run for horses or who want PB, it seems that the winter training seems to be too professional and rigorous, but it is not impossible to use the winter to conduct more systematic running training and improve their ability in a down-to-earth manner.

Fourth, winter running needs to be more fully warm-up

In winter, when the temperature is relatively low, the muscle has a basic physical property that in the case of low temperature, the contraction performance becomes worse and the viscosity becomes stronger. If you cannot fully open your body by warming up, you will feel tired and run. Very heavy, but also more prone to "pole (chest tightness, wheezing, sore legs)" and other phenomena.

In addition, as the name implies, warm-up will quickly warm the body, and you will not feel so cold when you run. We emphasize that warm-up must be done before the winter run, you can choose some dynamic high-intensity exercise, so you can achieve rapid temperature rise, enhance heart and lung, activate muscles, excited nerve function. The following is a special warm-up action before winter running that we recommend to runners.

1 Before and after step: The action seems simple, but the coordination requirements are high and can fully activate the body.

2 Before and after lifting the legs: This is a warm-up action combined with running.

3 Step-up leg lift: Note that this action is not only a high leg lift, but also a step-by-step coordination action.

4 Stepping up and pressing down the leg: This action is based on action 3, adding a forcefully downward motion.

5 After the kick: This action can activate the muscles of the posterior thigh group, which is helpful for enhancing exercise control and improving knee stability.

6 single-legged jump: This action can activate the calf muscles

7 After the run: This action mainly activates the gluteus and hip muscles.

8 High leg lift: This is a high-intensity warm-up action combined with a running position

9 Lunge Jump: This is also a high-intensity warm-up action combined with a running posture.

10 wheel run: This action can activate the entire lower extremity muscles, the action is more difficult and the intensity is higher.

5. What to Wear in Winter Run - If you don't feel cold when you go out then you must wear too much

Running in winter is not a big problem in itself. The main problem is that the winter is colder and the comfort during running is reduced. Most people are obviously not suitable for short-sleeved short-sleeved running when they are very cold. However, wearing too much will make you feel unwieldy and also affect heat dissipation. . Therefore, what the runners wear in winter is a topic that runners care about.

In fact, whether or not you wear in winter is appropriate. One standard measure is: When you go out, you feel cool, and even feel cold. After running away like this, you won't feel cold when you're rooting, and you won't feel overwhelmed by too much wear. If you don't feel cold when you go out, then after you run away, you must be hot and you have to undress. Because when the exercise, the body heat production is usually several times or even more than ten times, running friends do not have to worry too much about the cold problem. In addition, another focus of winter running wear is to reduce exposure, which is why we want to wear long-sleeved trousers, and even hats, gloves, magic headscarves.

1, how to wear in the north and the Yangtze River Basin winter running

The northern winter is basically below zero and the south is a few degrees. We suggest that the runners in these places wear the following:

Fitted with medium-thick sports long sleeves: Most of these garments are made from a blend of fabrics that have a tight or close-fitting effect. On the one hand, they can achieve perspiration, and on the other hand they also have a certain warming effect.

Wear a sweater or a long-sleeved jacket that is not too thick: When the temperature is only a few degrees, wearing a sports long-sleeved shirt may not be enough. You also need to wear a sweater or long-sleeved jacket to protect against wind and warmth. But be careful not to wear too thick a coat. When you feel hot when you run away, take off your coat and tie it around your waist. There are also runners running in the winter to wear long-sleeved, and then a long sleeve sweater.

Compression pants plus running shorts are the most common method of wearing: it is definitely necessary to wear trousers for running in the winter. However, since the pants do not generally have a tight effect, it will interfere with running, so the compression pants are the main choice for running the winter leg equipment. Runners will ask when running need to wear a pair of pants outside the compression pants? Answer: Generally not necessary.

Winter running equipment depending on the situation: hats, gloves, magic turbans, etc. The head and neck is the most exposed part of the winter. To reduce the discomfort caused by the wind blowing over the head, you can wear a hat or magic scarf. The gloves are based on personal habits.

2, how to wear warm winter running in the south

For runners in the south, there are ten degrees of winter, so it is not very cold. Wearing a short-sleeved T-shirt and a thin long-sleeved jacket such as a skin coat, the lower body can wear thin compression pants or shorts.

6. Cold prevention after the end of winter running

Although running in winter is not as sweaty as it is in summer, it will also sweat. Even the best sports equipment can't be 100% faster. Therefore, after the winter runs, sweat sticks in the close-fitting clothes. After the cold wind blows, many people will say that it is easy to cause a cold.

In fact, colds are not caused by cold. Viral infection is the culprit of colds, but coldness can reduce people's immunity and make people who have been infected but no obvious symptoms worse. Therefore, it is still a topic that the winter runs to reduce the discomfort caused by sweat staying on the body surface. We can use the following measures:

1. Quickly replace the wet clothes that are wet with sweat after running. Because runners generally don't carry other clothes while running, this is a lack of operability, but you can bring a dry towel to wipe your sweat;

2, go home quickly after running, go home for warm clothes and then do stretching, this can reduce the time spent outdoors;

3, when you go out, you usually wear a jacket, but after running away because of fever, runners often take off the jacket on the waist, wear the jacket after running to reduce heat loss or play a role in wind;

Seven, haze days reduce outdoor running

In fact, we are more concerned about air problems during the winter run. The low surface temperature in winter does not easily allow surface air to diffuse into the air, which causes pollutants to accumulate on the surface and endures for a long time. Coupled with the lower temperatures in autumn and winter, the phenomenon of “inversion” occurs. The smog is more likely to accumulate on the surface in the early morning. During the daytime, the sun shines on the surface, the surface heats up, and the haze is brought up to high altitude. Therefore, in autumn and winter, the haze is often heavy in the morning, and the haze in the afternoon will be reduced. Therefore, in terms of air quality, choosing to run in the afternoon in the winter seems to be better than running in the morning. However, we still recommend that we determine whether we run according to the Air Quality Index. When the haze is serious, we should reduce outdoor running in the morning and in the afternoon, instead of indoor fitness and swimming.

8. What to do if the nose is running in the winter and the throat is uncomfortable due to breathing?

Oral and nasal breathing are commonly used during running. Breathing with the nose alone will significantly reduce the amount of ventilation. Using oral and nasal ventilation can effectively increase ventilation. However, due to running mouth breathing during the winter, insufficient air heating causes the throat to run. Will feel uncomfortable afterwards, for this problem is really not a good solution, will not always bring a mask to run it, use a magic turban to cover the nose and mouth slightly to try, and do not be a runner to take the courage to suck.

Nine, summary

For a person who develops a good exercise habit, running in winter is not a problem, but it is necessary to pay attention to appropriate cold measures. Of course, in the cold season, do more strength training indoors. On the one hand, it can replace running and will not make the running force. Falling and practicing more power also have positive significance for runners.