If you are planning to lose weight so that you can dress well during the upcoming Lunar New Year, the good news is that science shows: This is the time for us to lose weight most effectively.
New research in the Journal of Applied Physiology shows that on winter days, when the outdoor temperature drops, the rate of lipid oxidation (fat burning) of the body can be tripled compared to the days. The average temperature is over 21 degrees Celsius.
This is especially true in case you do the so-called interval high intensity exercises HIIE (high-intensity interval exercise).
HIIE exercises in the cold can triple the rate of fat burning
The research is carried out by scientists from Laurentian University in Canada. In it, they performed experiments on 11 volunteers in adulthood. The volunteers were divided into 2 groups, those who are fit and those who are currently overweight.
All of them were asked to participate in a high interval interval exercise (HIIE), also known as High intensity training (HIIT). Under cold (0 degree C) and warm (21 degrees C) conditions, these volunteers will do 10 sprint cycling sessions for 1 minute at 90% of their maximum strength. Alternating cycling sessions are 90 seconds slow pedal at 30% power. Finally, they were asked to gradually slow down their pedal speed until they were resting.
Their calorie burning and lipid oxidation rates calculated through blood tests, skin temperature, body temperature, heart rate, and the amount of oxygen supplied to the quadriceps showed: In cold temperatures, HIIE exercise’s fat burning increased by up to 358%.
“This is the first study to investigate the effect of cold ambient temperatures on acute metabolism during high-intensity interval exercise.“, the authors said.”We observed that high-intensity interval exercise in cold environments changed acute metabolism compared to tropical environment.
Not stopping there, the scientists also monitored the fat reabsorption process after HIIE exercises. Specifically, they provided volunteers with a very high-fat meal about 6 hours after training.
After that meal, volunteers blood samples continued to be collected to check insulin, glucose and triglyceride levels, to calculate whether lipid oxidation and loading rates were maintained. The results showed that no significant difference occurred between the two exercise sessions, during low and high temperatures.
That said, although fat burning is not maintained for long, it does not cause the opposite effect, causing your body to absorb more fat if exercising in cold temperatures.
The researchers concluded: “Acute benefits appear to only appear during HIIE training under cold weather”. Therefore, regular daily exercise is considered a prerequisite if you want to burn fat and lose weight.
Who should not practice HIIE in cold weather?
Previous studies have shown high-intensity exercise with HIIE intervals to be very effective at burning fat. Now, we also know cold temperatures can even triple that burning.
However, there are still some recommendations for those who want to take advantage of these cold year-end days to exercise and lose weight. Firstly, HIIE exercises are only suitable for people in healthy shape. The following people should not do these exercises:
– The person is injured but not healed
– Women 6 months pregnant or after birth
– People with cardiovascular disease
– People with osteoporosis
– People with intestinal prolapse or incontinence
New to exercise and do not have a background knowledge of HIIT
Second, even young healthy people who exercise in cold weather must protect themselves by wearing warm clothes, especially the neck area. If necessary, you can wear a wool mask or a hood with a facemask to protect your respiratory tract.
Warm up gently before training and give your body some time to cool down after the workout is over. Do not go suddenly from a warm room to a cold outdoor and vice versa, from cold weather to the house because it can shock your body, causing negative health effects.