Tips for burning calories
Relax aerobic exercise
If you master the strong and weak rhythm in half an hour of aerobic exercise, you can get twice the result with half the effort. That is, during the interval of high-intensity exercise, a gentle recovery time is added. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm. Sports experts believe that if you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level. For example, the heat consumption of stable exercise on an elliptical machine for 30 minutes is 1222 joules, while the heat consumption of strong and weak rhythm exercise for 30 minutes is 2444 joules.
Push hard with one leg when riding a bike.
When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, you can burn 20% more calories every 4 minutes with one leg pushing 1 minute and exercising for 30 minutes.
Split motion time
Experts also advise bodybuilders to divide their normal exercise into two parts. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. When the exercise time is shortened, you can try to increase the intensity, which can increase the heat consumption at the same distance.
Bearing walkway
Wearing a weight-bearing vest in a sprint can help you burn 10% more calories. For safety reasons, the weight of the load should not exceed 20% of the body weight (for example, the weight of a woman weighing 60 kg should not exceed 12 kg). If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% to 25% more calories without any side effects.
Pay attention to posture
When you exercise on a treadmill, elliptical machine or treadmill, you can burn 65,438+00% more calories by swinging your arms naturally or gently putting your hands on the handle of the equipment.
swim
Swimming is one of the most comfortable and effective ways to lose weight in summer, and it consumes considerable calories. For example, swimming in the disk can consume 470 kilocalories every 30 minutes. Swimming for half an hour every day, combined with proper diet control, can quickly lose the accumulated fat in the body.
play squash
Playing squash consumes a lot of calories, and you can get a good slimming effect in a short time. Playing squash for 30 minutes every day can consume more than 450 kilocalories, which can effectively help to expel fat and waste toxins from the body.
rope skipping
Skipping rope is also an aerobic exercise, which burns fat very well. Skipping rope for 30 minutes can consume 440 kilocalories. It takes 7200 calories to lose 1 kg of fat, and skipping rope can lose 1 kg of fat in less than 5 hours.
Jogging in water
We all know that running has a good slimming effect, and jogging in water has a better slimming effect. Because the resistance of water is 12 times that of air, and the density and heat transfer are also greater than that of air, jogging in water consumes more heat than on land. Jogging in water 100 meter can consume 65 kilocalories.
Play badminton
Playing badminton can not only exercise the whole body muscles, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes every day can help you burn 160 kcal.
play volleyball
Playing volleyball has a good effect on thin arms and legs, which can help to exercise upper arm strength and consume leg fat. Every 30 minutes of volleyball can also help you consume 160 kcal.
play table tennis
Don't underestimate the action of playing table tennis. It can help you exercise your whole body muscles, burn fat effectively and improve your personal reaction ability. It can consume 130 kcal every 30 minutes.
blow up a balloon
Everyone can blow balloons, but not everyone knows the magical slimming effect of blowing balloons. Blow 50 balloons at a time, and the effect of fat consumption is the same as running 10 minutes.
A simple way to burn calories
1: Raise your hand and jump when waiting for someone.
Start from the inhalation posture, open your feet while jumping, clap your hands after raising your hands above your head, then return to the original state and repeat this jumping action. This is a fairly simple exercise to burn calories. After getting up in the morning, when the bath water is waiting, or when the coffee is ready, you can take a little time to try this exercise. The heat consumption is 10 calories for one minute.
2. Do squats while blowing your hair.
Blowing hair takes time, especially for people with long hair. You can do squats while waiting for your hair to dry. The number of calories burned is 70 calories in five minutes.
You lose weight so easily? 8 good ways to burn calories easily every day
3. Keep stomping when you sit down.
On the way to and from work, you can use it while sitting. Stamping your toes is also an exercise. If you go back and forth 25 times, you can consume 24~30 calories in total.
4. Squat down when advertising.
Time spent watching TV can also be used for exercise. The secret is in the middle of the advertisement. Step forward with your front foot and start exercising your thighs. If you watch the program for three hours, the advertising time will take 20~30 minutes, so if you use it all for exercise, you can consume120,000 calories! !
You lose weight so easily? 8 good ways to burn calories easily every day
5. Use stairs instead of elevators.
Whether you are commuting to work, in the company, or even in the department store, try to avoid elevators and take more stairs! You can consume 10 calories per floor!
6. Use the wall to exercise your thighs in the kitchen.
When waiting for the microwave oven, or when the water is boiling, you can use the wall to exercise your thighs. If you lean your upper body against the wall and bend your waist at a 90-degree angle to your knees, you can expect to consume 12~ 15 calories every 30 seconds.
You lose weight so easily? 8 good ways to burn calories easily every day
7. Exercise abdominal muscles in bed.
For people who are particularly concerned about the abdomen, you can have a five-minute abdominal muscle training after going to bed. If you do it every day, you can get immediate results and consume 40 kilocalories every five minutes.
8. Improve the quality of sleep
Good sleep is also directly related to calorie consumption. One hour can consume 60 kilocalories, so please remember to have a good sleep every day.
Calorie related articles:
1. The method of losing ten pounds a week.
2. How to lose five pounds a day
3. The method of losing weight 10 kg in one month.
4. Weight loss method of losing 20 pounds a month
5. How to lose 30 pounds a month?
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