1, Taekwondo
Heat consumption: 700 calories/hour Advantages: It is beneficial to reduce fat and gain muscle, making the body light and agile; Antagonism, increasing physical flexibility and coordination; Because the strength of Taekwondo lies in the waist, the effect of thin waist is the most obvious. Tip: 2-3 times a week 1-2 hours each time, suitable for office workers.
Step 2 swim
Heat consumption: 650 calories/hour Advantages: Swimming is because it uses almost all the muscles of the whole body, which is beneficial to heart and lung health. Tip: 30-60 minutes 3-4 times a week.
Step 3 run
Heat consumption: 600 calories/hour Advantages: Improve sleep quality, heartbeat, blood pressure and blood vessel wall elasticity will also increase. Tip: 3~4 times a week, 40~60 minutes each time. It is suitable for sub-health people and cardiovascular disease prevention people.
Step 4 ride a bike
Heat consumption: 500- 1000 calories/hour Advantages: improve the muscle strength of the heart, lungs and lower limbs, and enhance the overall endurance. It can also effectively consume body heat. Tip: 3~4 times a week, 40~60 minutes each time. Step 5 jump rope
Heat consumption: 880 calories/hour Advantages: you can burn fat and lose 1 kg of meat in less than 5 hours. Tip: 3~4 times a week, 20~40 minutes each time. Suitable for people.
Step 6: Walk
Calorie consumption: 360 calories/hour Advantages: Walking is an effective cardiovascular exercise, which can help you maintain and improve your digestive system. Tip: Every day.
Attention skills of aerobic exercise
1. Walking or running outdoors will burn 10% more calories than running on the treadmill. Whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories.
2. Moderate Many people think that daily exercise can be effective. In fact, excessive exercise will only increase physical stress and damage the function of the body. It is recommended to do it four to five times a week once, which can effectively reduce the risk of cancer.
3. Warm-up Exercise Proper warm-up exercise can increase your body temperature and increase the activity of fat burning. Do a simple warm-up exercise before exercise, gradually increase the heart rate, let the muscles move, and the body's heat consumption will be further improved.
4. Alternate exercise Some people just like to do the same thing when they exercise. Actually, alternating exercise is better. Try running today and swimming tomorrow, and the effect will be more obvious.
Through regular aerobic exercise, a person's heart will be healthier, pulse output will be greater, and oxygen supply in all parts of the body does not need many pulses. A person with good aerobic exercise quality will recover quickly if he or she participates in high-intensity aerobic exercise for a long time.
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