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Winter fitness tips

As the weather starts to cool down, your body will automatically adapt by adjusting its internal temperature. This process consumes more energy, and you may feel hungrier. You may eat more and be afraid you’ll put on weight. There are different opinions on what constitutes being “fat”; in fact, is gaining weight equal to being fat? Coach Samson from the Chinese YMCA of Hong Kong – Jockey Club “Mapperthon Community Action” Project explains:

Heavy = Fat?

Your body consists of bone, muscles, water and internal organs; therefore, your weight alone cannot directly reflect whether you are fat or not. Muscles are heavier and smaller in size than fat, that’s why some people become leaner after weight training but weigh more than before. Measuring body fat actually gives us a more accurate answer. According to the recommendations of the World Health Organization (WHO), the standard range of body fat for a man is 10-20%, while for women it ranges between 15 and 25%.

What is your Basal Metabolic Rate (BMR)?

The basal metabolic rate (BMR) is the minimum required amount of calories needed to maintain the operation of your body. If your body is high in muscle mass, your BMR will also be higher resulting in more energy being consumed and weight loss. Therefore, the most effective way to enhance muscle mass and BMR is by exercising. Weight training and the recently popular HIIT (High Intensive Interval Training) can increase the body’s metabolism and help you maintain your figure.

If you want to keep fit in winter, you’ll need to exercise. Your limbs may get stiff and the risk of injury may increase; so you must warm up your muscles before exercising and cool them down afterwards. Let’s watch as Coach Samson shares some exercise tips and demonstrates some winter warm-ups. For more sports-related information, please visit Mapperthon’s Facebook page !

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