2, of course, it is to reduce fat, but most friends lose weight through excessive dieting, but all they lose is water. Late dieting will also lose muscle due to lack of nutrition, leading to a decline in metabolism. Once dieting is resumed, it will rebound immediately.

The most scientific way to lose weight is exercise+reasonable diet, so that metabolism will not decrease. On the contrary, exercise accelerates metabolism, and multi-strength training increases muscles and is not easy to rebound. Muscle is muscle. Fat is fat. It is impossible to change each other. The main component of muscle is protein. Fat is fat.

3. A relatively complete exercise calorie consumption table.

Climbing stairs 1500 (not timed) 250 cards.

Walk fast (8 kilometers per hour) 555 calories

Running (per hour12km) is 700 calories.

Bike (9 kilometers per hour) 245 calories

Bicycle (16 km/h) 4 15 card

Bicycle (2 1 km/h) 655 cards

Dance floor dance 300 calories

Aerobic exercise 300 calories

Ride 350 calories

Tennis 425 cards

Ladder ladder 680 card

Handball 600 calories

Billiards 300 cards

Walking slowly (4 kilometers per hour) 255 calories

Jogging (9 kilometers per hour) 655 calories

Swimming (3 kilometers per hour) 550 calories

Aerobic exercise (mild) 275 calories

Aerobic exercise (moderate) 350 calories

Golf (Walking Club) 270 calories.

Sawn wood 400 calories

Physical training 300 calories

Walking machine (6 kilometers per hour) 345 calories

Roller skating 350 calories

Skipping rope 660 card

Skiing in the suburbs (8 kilometers per hour) 600 calories

Martial arts 790 card

Activity Type Activity Energy Consumption (kcal/min)

Sleep or rest 1.0

Sit-in 1.4

Walking (5 kilometers per hour, no load) 3.7

Walking (5 kilometers per hour, load 10 kg) 4.0

Office work 1.8

Laboratory work 2.3

Cook 2. 1

Light cleaning work 3. 1

Medium cleaning work (cleaning windows, etc.). ) 4.3

Relaxed activities (billiards, golf, etc.). ) 2.5 ~ 5.0

Moderate activities (boating, dancing, swimming, etc. ) 5.0 ~ 7.5

Strenuous exercise (football, etc.). ) 7.5 or above.

All kinds of calories are 68kg/1h (calories consumed by 68kg people per hour).

Climbing stairs 1500 (not timed) 250 calories Aerobic exercise (mild) 275 calories.

Walk slowly (four kilometers per hour) 255 calories (moderate) 350 calories.

Walking fast (eight kilometers an hour) is 555 calories and dancing on the dance floor is 300 calories.

Jogging (9 kilometers per hour) is 655 calories, and aerobic exercise is 300 calories.

Running fast (per hour12km) 700 calories (per hour 6km) 345 calories.

Swimming (three kilometers per hour) is 550 calories and roller skating is 350 calories.

Billiards is 300 calories, tennis is 425 calories.

Cycling (9 km/h) is 245 calories and skipping is 660 calories.

(speed16km) 4 15 elevator machine 680 cards

Skiing in the suburbs is 655 calories (2 1 km/h) and 600 calories (8 km/h).

Different activities consume 90 calories.

Sleep 80

Walking, dancing and swimming 18 ~ 30

Sitting by hand, writing and sewing 50

Gymnastics, shopping, going upstairs and downstairs 25

Electronic typing 45

Ironing clothes and playing golf 25

Playing the piano, tailoring and billiards 40

Cycling 15 ~ 25

office work

Play table tennis and volleyball.

Make the bed and sweep the floor

Playing badminton and tennis 15

Cooking, machine sewing 30

Long-distance running, mountain climbing, playing basketball and football 10

Activity energy consumption (kcal/hour)

Nap 48

Watching movies 66

Watching TV 72

office work

Driving 82

Learning 88

Shopping 1 10

Flower arrangement 1 14

Laundry 1 14

Ironing 120

Walking the dog 130

Washing dishes 136

Bathing 168

Shopping 180

Cycling 184

Playing golf 186

Cleaning 228

Outing 240

Jump aerobic exercise 252

go slow

Aerobics 300

Physical training 300

Dance 300

play tennis

Skiing 354

Sit-ups 432

Skipping rope 448

Boxing 450

Climb stairs 480

Go ahead, 555

Jogging 655

Run 700

Swimming 1036

Rest 1. 1

Knitting, eating, reading, sewing, sitting and writing with an electric sewing machine 1.4.

Standing support 1.5

Peel the skin, stand at attention, pedal the sewing machine, play the clavichord and violin 1.6.

Dressing, undressing and knitting 1.7

Playing the piano and singing loudly 1.8

Cut clothes and drive 1.9

Washing dishes, ironing clothes, typing and shoemaking 2

Washing the floor 2.2

Playing bass and washing clothes 2.3

Sweep the floor, ride a bike and walk 2.4

Playing musical instruments and painting furniture 2.5

Carpet cleaning 2.6

Walking (4 kilometers per hour) and playing the piano 3

Woodworking (heavy work) 3.3

Ride (jump) 7.7

Game 8

Fence 8.3

Racing (Free Racing) 8.6

Swimming (3.2 kilometers per hour) 8.9

Zou Jing (8.5km/h) 10.3

Boxing 12.4

Boat race 17

Descending stairs (15 steps) 0.0 12 kcal/kg

Climbing stairs (15 steps) 0.036 kcal/kg.

Calories burned per minute

Sleep 2.7

National Action Plan 3.2

Watching movies depends on 3.4

Lecture 3.4

Self-study 3.5

Sit and rest

Reading 3.6

Standing and resting 4

Meeting 4.3

Wash your face and brush your teeth 4.5

Sitting and talking 4.6

Writing 4.7

Stand and talk 5

Eat 5

Walking 6.2

Dress and undress 7

Organizational letter 7.5

Window cleaning 8.3

8.9 bed

Vertical laundry 8.9

Tidy up housework

Singing 9.3

Go 1 1.3

Sweep the floor 1 1.4

Broadcast gymnastics 1 1.6

Mop the floor 1 1.7

Aerobics 12.3

Bicycle 12.6

Dance 13

Volleyball 13.7

Table tennis 14.2

Jogging 15.7

Up and down stairs 18.6

Basketball 19

Strenuous running 23.6

Finally, 1000 kg = 1 kcal = 1 kcal.