For weight loss, if the exercise is not suitable, then it will not help no matter how much you do. It is very important to choose the exercise that suits you. So, what are the best fat-burning exercises?
- Jump rope
Jumping rope is also very effective in burning fat. Jumping rope for 30 minutes can consume 440 calories. Calculated by consuming 7200 calories to lose 1 kilogram of fat, skipping rope can lose 1 pound of fat in less than 5 hours.
- Outdoor Yoga
Outdoor yoga can help people improve their ability to concentrate, relieve tension, relieve depression, eliminate psychological obstacles, restore inner peace and tranquility, and make people’s mental health healthy. In addition, outdoor yoga can make the body spit out the old and absorb the new, strengthen the body, relax the muscles and activate the muscles, and maintain an elegant and compact body without knowing it, and a light and flexible posture.
- Swimming
Swimming is the best way to lose weight because it uses almost all the muscles in your body. Exercise physiologist tests show that if you swim 100 meters in water, you consume 100 kcal of heat energy, which is equivalent to running 400 meters on land, or cycling 1000 meters, or skating 1500 meters. In addition to this, swimming can also generate positive psychological emotions because it is an enjoyable activity. No longer feel the burden of the body in the water, and play a comfortable role. What’s more, swimming is good for heart and lung health.
- Bicycle
Many gyms now have spinning bikes that are designed to be great for cardio training. However, the general cycling training room is too small. Many people were prone to lack of oxygen in the room when they were training in the past. Although the gym is designed in this way to increase the ambient temperature and make the athletes sweat a lot to improve the weight loss effect. But this practice of giving up health while losing weight is not recommended. If you want to lose weight by cycling outdoors, it is recommended to use a mountain bike (only the speed is limited in the city and the environment is not very good).
- Running (walking fast)
Outdoor running will be limited by the environment. It is also good to choose a treadmill. Letting go of the hand on the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, you must first let go of the handrail under the premise of ensuring balance. A treadmill with a certain slope can improve weight loss. Use the interval method on the treadmill, that is, you can work out at a high speed for a while, then switch to a lower speed cycle.
Choosing a sport and sticking to it is also very important to arrange the exercise reasonably.
Aerobic exercise can effectively burn fat, while strength exercise strengthens muscles, tightens lines, and improves metabolism. The two complement each other.
If you want to lose weight, neither of these two types of exercise can be neglected. However, in the early stage, aerobic exercise should be the main method, supplemented by muscle strength, to reduce body fat. After 1 or 2 months, in order to prevent the basal metabolic rate from slowing down and slowing down or stagnant weight loss, it is necessary to increase the time of strength exercise in order to continue to lose weight.
If you want to lose weight, you must strictly implement 30-60 minutes of alternating aerobic and strength exercises 3-5 days a week. Or exercise 3-5 days a week for 60-90 minutes each time. If it is really impossible to expel 30-60 minutes of time every day, the fractional time exercise method accumulated in stages is also possible. If you continue like this for 3 months, you will definitely lose weight!
