1, aerobic exercise to lose weight quickly
Aerobic exercise 1: swimming →800 calories
Calories burned: about 800/ hour.
Swimming is the best exercise to lose weight, because it uses almost all the muscles of the whole body. Besides, swimming can also make people feel positive, because it is a pleasant activity. No longer feel the burden of the body in the water, play a comfortable role. More importantly, swimming is good for heart and lung health.
Aerobic exercise II: Ice hockey →700 calories
Ice hockey is a game played by six people with clubs and ice hockey. Score a goal on the goal of the game. It is an exciting sport in which physical contact often occurs in high-speed sports. Ice hockey is played in the indoor skating hall. There are fences around the skating rink, with goals at both ends, and a goal area in front of each goal.
Heat consumption: 700 calories/hour, which is the highest heat consumption in indoor sports, equivalent to a ham meal.
Sports effect: Ice hockey cultivates players' strength, endurance, speed, skill, determination and courage.
Aerobic exercise III: Running →600 calories
Calories burned: 600/ hour
If you want to lose weight, run! Fast running can help you get rid of excess weight and relieve stress. It doesn't take much time and money to run fast. You can exercise in many places and run fast around blocks, parks and stadiums. Stick to it for 30 minutes every day for two weeks, and you will feel relaxed and weightless. However, it should be noted that you should choose a pair of good running shoes when running fast, which can protect your joints and ankles and achieve the effect of healthy weight loss.
Aerobic Exercise IV: Dancing →600 calories
Calories burned: 600-800/ hour
Dancing can exercise the whole body and shape the perfect figure. Besides, it's a good way to relax. When you have a little spare time, you can play your favorite music and dance at home. Or participate in dance training classes, clubs, etc. Try dancing for an hour every day, and your muscles will be developed.
Aerobic exercise 5: cycling →500 calories
Calories burned: 500- 1000/ hour
According to the speed at which you step on the bicycle pedal, you can burn calories in your body, which is also a very pleasant outdoor activity.
Aerobic exercise 6: Playing tennis →500 calories
Calories burned: 500- 1000/ hour
Playing tennis is a good exercise beneficial to heart health. It will give your arms and legs enough exercise in a short time. Tennis can also help women who want to lose weight, exercise at least three times a week, and stick to it for two months to see obvious slimming effect.
Aerobic exercise that can burn calories quickly.
Aerobic exercise 7: Skipping rope →440 calories/minute
Skipping rope is also an aerobic exercise, which burns fat very well. Skipping rope for 30 minutes can consume 440 calories. It takes 7200 calories to lose 1 kg fat, and skipping rope can lose 1 kg fat in less than 5 hours.
Aerobic exercise 8: Walking →360 calories
Calories burned: 360/ hour
Have you ever heard the phrase "walking to train your legs"? Yes, walking is an effective cardiovascular exercise, which can help you keep healthy and improve your digestive system. Walking can be done anywhere. Walking for 30 minutes every day can achieve the effect of burning fat.
Aerobic exercise 9: Golf →360 calories
This sport, once called aristocratic sport, has become more popular now. The price of buying clothes and renting venues is not much more expensive than tennis. Once learned, it may be addictive.
Heat consumption: Playing in the driving range consumes far more heat than playing on the court, about 360 calories/hour, which is equivalent to consuming a bowl of preserved egg and lean porridge.
Sports effect: the etiquette on the field is not used indoors for the time being, but swinging is very helpful for exercising the flexibility of the upper body, especially the flexibility of the waist and arms.
Aerobic exercise 10: fitness ball →340 calories
Fitness ball is suitable for everyone to exercise, even those who need rehabilitation treatment. It can also be regarded as a rehabilitation tool with good fitness effect, especially for the spine and pelvis. It is relatively safe during exercise and is not easy to get hurt.
Aerobic exercise that can burn calories quickly.
Heat consumption: 340 calories/hour, equivalent to a DQ snowstorm.
Exercise effect: Fitness ball can improve people's flexibility, strength, balance, physical beauty and cardiopulmonary function. Ball games help you to exercise your whole body muscles, especially the waist and abdomen.
Aerobic exercise XI: Hula hoop →300 calories
Calories burned: 300-500/ hour
Hula hoop is not uncommon. It is estimated that most women will have a hula hoop at home. Turning the hula hoop for 30 minutes every day helps to flatten the lower abdomen. When you are tired, you can put some music properly, which will help you keep a happy mood and exercise.
Aerobic exercise 12: horseback riding →300 calories
Calories burned: 200-600/ hour
Riding doesn't require a little free time like other sports. It takes a long time, such as weekends. Riding helps to improve posture, lose weight on hips and thighs, and shape a perfect posture. If you have the time and financial ability, you might as well try this sport.
Aerobic exercise XIII: Watch fitness video exercise →200 calories.
Calories burned: 200-400/ hour
If you don't have much chance to dance, swim or jog, these fitness videos can help you lose weight. At home, you can learn to exercise by yourself while watching the coach in the video teach you how to pose.
Aerobic exercise that can burn calories quickly.
Aerobic Exercise XIV: Bowling → 180 Card
Bowling, also known as "ground ball", originated in Germany. Bowling is challenging to hit wooden bottles directly along the boardwalk. 10 years ago was one of the favorite sports of urbanites. There are relatively few people involved now, but it is still the choice of combining fitness and entertainment.
Heat consumption: 180 calories/hour, less heat consumption, equivalent to a small bowl of white rice.
Sports effect: Bowling can not only promote health and enhance physical fitness, but also exercise people's will and improve their psychological quality. In addition, it is an aerobic exercise, long-term exercise, and also has the effect of losing weight.
Aerobic exercise 15: playing volleyball → 160 calories/minute.
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 burn 160 calories.
Aerobic exercise 16: playing table tennis → 130 calories/minute.
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. You can consume 130 calories every 30 minutes.
Aerobic exercise 17: billiards →90 calories
The first billiard table in the world appeared in 1400. Before this, the rudiment of billiards activity was to dig holes in the outdoor ground and hit the ball into the hole with a wooden stick, also known as rolling ball. Later, the sport was changed from outdoor to indoor table.
Aerobic exercise that can burn calories quickly.
Heat consumption: 90 calories/hour, which is equivalent to consuming a cup of milk tea.
Exercise effect: it exercises people's observation ability most and makes them more calm.
2. Other ways to lose weight
When picking up things
When something falls to the ground or you want to pick it up, don't bend over, bend your knees, squat down and pick it up again. In this way, the muscles of the legs have been exercised. When you need to pick up more than one thing, don't pick it all at once, it will be more effective to pick it up several times.
Aerobic exercise that can burn calories quickly.
When standing
When you go to work by tram or cook standing up, keep your heel up 3 cm (stand on tiptoe), so that you can exercise your calf and thigh muscles. If you stand on tiptoe, it will be difficult to master the balance. In order to maintain the balance, you can also exercise muscles that you don't usually use. The weight-loss slippers sold in the market can also achieve the same effect. It is recommended to buy them.
But be careful not to fall.
When climbing the stairs
When climbing stairs, raise your heels and walk only on your toes, so that you can exercise your muscles. If the steps are very low, it is not bad to skip one step (two at a time). It's dangerous to go down stairs or the stairs are slippery. Please don't try.
When sitting in a chair
When sitting in a chair, you can exercise your back muscles and abdominal muscles without leaning on the backrest. Sitting in a chair (indoor footless armchair) is as effective as sitting on the floor. You can try. Straight back and chest can also correct the back bone, so it is also recommended for people with slight hunchback. Sitting in a chair and lifting your heels can also exercise your leg muscles.
When drying clothes
When hanging clothes, put the basket with washed clothes in front of your body and put the clothes rail behind you. Don't move your feet when drying clothes. Turn your body around to dry clothes. This can exercise your abdominal muscles and back muscles, which is a waist-binding exercise. The amount of exercise for doing this is still quite large.
When cleaning.
Wipe yourself with a rag instead of a mop and window cleaner, which can exercise the muscles of your wrist and chest. When using the vacuum cleaner, do as much activity as possible, which can exercise the muscles of the wrist, chest and back. Please do the same when cleaning the windows.
Always pay attention to the abdomen and buttocks.
The muscle strengthening exercise that can be carried out at any time is to consciously keep the abdomen and buttocks in a beautiful shape at any time. Always thinking that someone is watching, consciously maintaining your manners can also achieve the purpose of strengthening your muscles.
off hours
In your spare time, you can exert yourself on the muscles you want to exercise or tighten for a few seconds and repeat it several times to achieve the effect of strengthening muscles. Do it several times a day as long as you remember and stick to it.
Aerobic exercise that can burn calories quickly.
In this way, in ordinary life or action, you can simply strengthen your muscle strength by slightly changing or adding some actions. In addition, there are many ways to explore, such as taking stairs directly without using elevators or elevators. Think more about what you can do in life and try to implement it. Some people may find these trivial activities troublesome, but in most cases, the more troublesome, the more you can expect its effect. The most important thing is to stick to it, even if it comes to you suddenly. Please stick to it.
If you want to lose weight, it is better to do more aerobic exercise!