When it comes to losing weight, in addition to controlling your diet, the combination of exercise can make your body firmer and healthier. When it comes to sports, running is probably the first thing that comes to your mind, but in fact, the weight loss effect of running only ranks third! What kind of exercise is the most effective for weight loss? Experts list 6 effective sports, from high to low to tell you.
1st place: High-Intensity Interval Exercise (HIIT)
High-intensity interval exercise (HIIT) is a movement, rest, movement, rest interval interval exercise, such training combines strength and aerobic exercise. In recent years, studies have shown that HIIT exercise is the best for burning fat and losing weight among all aerobic exercises, and it can also achieve continuous fat burning effect after exercise.
2nd place: swimming
Swimming is a sport suitable for all ages, and it is also very suitable for dieting and fitness exercises. Swimming is actually a very physically consuming exercise. If you develop the habit of swimming regularly, in addition to being good for your health, you can also burn a lot of calories! Research statistics show that a person weighing 60 kg can consume 525 calories if he takes a freestyle swim for 30 minutes.
In addition, studies have shown that after swimming, you will feel hungry and have a high demand for meat and sugar intake. So if you can’t control your dietary intake after swimming, you may not only lose weight, but also make you fatter.
3rd place: jogging
Running is a very healthy way of exercise, and it is simple and convenient, not easy to hurt, and the most acceptable. For the fat burning effect, losing weight can improve the heart and lungs and effectively burn fat. According to the calculation, a 60 kg person can consume 282 calories by jogging for 30 minutes. The effect is not so good.
4th place: skipping rope
Rope skipping is actually a good HIIT exercise. It is a low-time-consuming and high-energy-consuming exercise, that is, an exercise that “can achieve maximum calorie consumption in a short period of time”. A 60 kg person can consume 270 calories by skipping rope for 30 minutes, and can continue to burn calories for more than 6 hours. This is the after-burn effect.
5th place: Ball games
Indoor ball games combine aerobic and anaerobic exercise. Not only are they explosive movements, but they also require endurance. The longer the exercise lasts, the more fat will be consumed. Basketball, volleyball, football, badminton, tennis, billiards and other ball sports also have a good weight loss effect. According to research statistics, 30 minutes of basketball can consume 207 calories, and the calorie consumption of badminton and tennis is also similar.
6th place : Cycling
Cycling is also a good way to exercise. It can be said that it is a kind of whole body exercise. As long as the riding posture is correct, it has a good sculptural effect on the arms, waist and back. A research survey shows that if you continue to cycle for 40 minutes a day during the week and 90 minutes a day on weekends and holidays, you can effectively lose an average of 3.37 kilograms in a month.
