1, how many calories do you burn by exercising 1 hour every day?
Different exercises consume different calories. Here are some common exercises that can consume 1 hour.
Running: 12km/h =700 calories; 9 km/h =655 calories;
Climbing stairs: 1500 (not timed) =250 calories;
Bicycle: 2 1 km/h =655 cards; 16 km/h =4 15 calories; 9 km/h =245 kcal;
Swimming: 3 km/h =550 calories;
Walking: 4 km/h =255 calories;
2. Exercise every day 1 hour, how many pounds have you lost?
Based on the daily 1 hour exercise consumption of 500 calories, one kilogram of fat is 7700 calories (or 7200 calories). Daily calorie intake = calories consumed by basal metabolism, and extra 1 hour aerobic exercise consumes 500 calories.
Total calories consumed by one month's exercise =500*30 calories; One kilogram of fat =7700 calories;
Fat lost in one month = total calories consumed in one month's exercise/1 kg fat calories ≈4 kg.
According to this algorithm, aerobic exercise 1 hour consumes 500 calories per day, and if you stick to 1 month, you can lose about 4 kg.
3. When is the best time to exercise every day?
It is best to lose weight around 16:00 in the afternoon. At this time, the metabolic rate of the body reaches its peak. Proper aerobic exercise can double the metabolic rate, which is the most effective for losing weight. If office workers or students 16:00 pm don't have time, it is ok to exercise at other times.
4. What should I pay attention to when exercising every day 1 hour to lose weight?
5, can't eat more.
Hunger will increase after exercise. If you overeat after exercise, the calories consumed by exercise will be supplemented, so there is no weight loss effect. Therefore, after exercise to lose weight, you can't increase your extra food intake.
6. Drink a cup of hot water before exercise to enhance fat burning.
Drinking hot water can raise the body temperature, and properly raising the temperature is conducive to the rapid decomposition of fat for energy supply. Moreover, due to excessive sweating after exercise, if you don't replenish water in advance, your body will be short of water, which will affect sweat excretion. Therefore, it is best to drink a cup of hot water before each exercise.
7. Healthy people can exercise on an empty stomach.
Exercise on an empty stomach is more conducive to losing weight, but if people are weak and prone to hypoglycemia, it is best to eat something in advance to avoid hypoglycemia and dizziness during exercise.
8, sports matters needing attention
1. Have a snack before exercise.
Protein, like Popeye's spinach, can instantly boost the vitality of the body. If you eat a snack containing high-quality protein 90 minutes before exercise, such as eggs, sesame seeds, walnuts, etc. Your load capacity will be improved and your body will naturally burn more calories than usual.
skill
Eating is too close to exercise time, and blood rushes into the stomach, which will weaken the exercise effect. After 90 minutes, the nutrient absorption is just right, which will add strength to the exercise.
2. Pay attention to diversity
Do the same exercise every time you go to the fitness center. Even if you are not bored, your body has developed resistance. With the same amount of exercise, you will burn less fat every time. Now you should understand why it is better to lose weight in the early stage every time.
skill
If you choose jogging today, you should try aerobic exercise or swimming tomorrow. The most important thing is to change your pattern regularly, give your body different stimuli, and the calories you consume will also rise linearly.
3. Keep the training interval
Maybe you have heard the saying that people have to exercise continuously for more than 40 minutes before fat starts to burn. Indeed, the best way to lose fat is to extend the exercise time as much as possible. However, nine times out of ten people will complain, "You have to hang yourself to catch your breath." Even the most demanding requirements have room for adjustment. Try interval training, divide the exercise plan into several sections, rest and exercise, and you will be happier.
skill
Practice at 7 km/h for 2 minutes on the exercise bike, then at 5 km/h for 2 minutes, and then return to 7 km/h. If you practice for 45 minutes, you can lose 0.5 kg more in one week.
Don't be lazy, absolutely not!
The handrail of the treadmill is to help keep balance, not to support or borrow. "I'm just tired, but I'm afraid the fitness instructor will find out and borrow the armrest pad." Forget the idea quickly.
skill
Believe me, as long as you loosen the handrail a little, you will get an extra 12% calories per hour.
5. Don't forget to warm up
It takes a long time to consume fat. When you feel warm and slightly sweaty, your fat just enters the burning state, which takes 15 ~ 20 minutes, that is, warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were "for nothing".
skill
Do some strength training first. Muscle is the heater of human body. /kloc-You can warm up in 0/0 minutes, so when you start riding a bike, you will always burn fat.
Exercise in the morning
Fat man is a bully. When you feel tired, it will accumulate in your body without restraint. On the contrary, when you are energetic, it can't hide anything. Sports scientists believe that doing exercise in the morning can keep metabolism at a high level all day, and the more energetic the body is, the more calories it naturally consumes.
skill
The air is relatively poor in spring, and exercise after 7 o'clock can avoid the peak of air pollution.
be concentrated
The idea is amazing, especially in sports. When exercising, you should concentrate. If you exercise to a certain part of the body muscles, then the whole body's attention and feelings should also be concentrated in that part, and the exercise effect will be better.
skill
When doing leg exercises, focus on abdominal muscles and gluteal muscles in combination with movements, which can enhance the strength of these muscles and make your steps more firm and powerful.
8. Consciously exercise the upper arm.
The fitness instructor asked me to swing my arms greatly when I was running, which I thought was very funny. Listen, the coach is right. Doing this will allow you to complete the whole body exercise with the same physical strength, and the upper and lower parts will be heated at the same time, resulting in the effect of 1+ 1 > 2.
skill
Correct swing arm action: elbow bends about 90 degrees, and the swing range of arm should be from the back of hip 15 ~ 20 cm to the height of chest.
9. Breathe through your nose
When exercising, breathe in and out through your nose, not your mouth, which can stabilize your heart rhythm. You know, when your heart rate reaches a certain rate, you will feel out of breath and have the idea of giving up. In contrast, controlling heart rhythm can improve physical endurance, effectively prolong the exercise time of 15 ~ 20 minutes and burn more calories.
skill
You will feel uncomfortable at first. Don't be discouraged. You will get used to it after practicing for 6 ~ 8 times.
10. Exercise on the beach
This rule of burning more calories is simple and easy to remember: the softer the playground floor, the more calories you may burn. For example, walking or jogging on the beach and grass will be more effective than doing the same exercise on hard ground.
skill
The softest thing is water, so exercise in water consumes the most calories. Try to step into your own bathtub and you will understand.