To tell you the truth, according to scientific research, swimming for an hour can burn 800 calories. More importantly, swimming can be regarded as the best exercise to lose weight, because it uses almost all the muscles of the body. In addition, another advantage of swimming is that it is good for the health of the heart and lungs.

Step 2 run

. If you run, you can burn 600 calories per hour at any time in blocks, parks, stadiums and other places.

But it is worth reminding that running should pay attention to step by step. If equipped, it is best to wear running shoes and knee pads, which can better protect the knee joint and ankle.

dance

Dancing and running actually consume about 600 calories per hour. Dancing can relieve mental stress, make people feel relaxed and comfortable in beautiful melody, and then have a more positive attitude towards life. At the same time, dancing can also make people get enough exercise, exercise muscles and enhance the function of heart and lung, especially for patients with hypertension, which can be lowered by dancing gently.

Step 4 ride a bike

Bicycle is one of the best tools to overcome heart function problems. More than half of the people in the world die of heart disease. Cycling can promote the blood circulation in the legs, easily pump the blood deposited at the end of blood vessels back to the heart, and strengthen the microvascular tissue, that is, strengthen the "collateral circulation". According to your riding speed, you can burn 500- 1000 calories an hour.

Step 5 jump rope

Skipping rope can consume 500-800 calories an hour, which you didn't expect! Skipping rope has the super effect of losing weight and shaping. Skipping rope is a full-body exercise, which can fully exercise to all parts of the body and help burn body fat. It has three times as much effect on sports as running. Skipping rope 10 minute is equivalent to jogging for 30 minutes.

Step 6: Walk

Walking is also a good exercise. Walking is more effective than walking and safer than jogging. Especially for women who seldom exercise and are over 30 years old, running rashly can easily hurt their knees and tendons. People with heart, kidney, liver and other organs or metabolic system problems will have obvious insufficient blood oxygen supply. Walking for an hour can burn about 360 calories. Walking can help improve the digestive system, anytime, anywhere!

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