1, high-intensity interval training: high-intensity interval training, also called HIIT, is mainly a high-intensity and relatively fast training method for people in a short time. During exercise, people will increase their heart rate in a short time, thus consuming more energy in the body.
Through daily persistence, the rate of burning fat can be increased, which is conducive to enhancing the basal metabolic rate.
2. Skipping rope: Skipping rope is a common exercise. According to the survey, the body consumes almost 100 kcal for every skipping10 minute. Everyone can practice independently every day, and skipping rope is fast, which can effectively exercise a person's cardiopulmonary function.
Everyone can do it on any occasion. Compared with running, brisk walking, swimming and other sports, skipping rope for a short time is more conducive to burning body fat.
3. Running: Running is the most common exercise, but some people run in the wrong way. For example, if they are not prepared before running and do not relax their muscles after running, lactic acid will be easily metabolized in the body. If everyone can do it, running for half an hour to an hour every day, combined with diet, can enhance the body's immunity and improve cardiopulmonary function.
4. Swimming: Swimming is a relatively restrictive sports occasion, so you need to go to a regular swimming pool. It belongs to the whole body exercise, and the heart will contract and beat strongly when swimming, which has a certain improvement effect on the cardiovascular system.
If you have cardiovascular diseases such as hypertension and hyperlipidemia, you should also pay attention to this exercise. If it is too intense in water, it may stimulate blood pressure to rise and increase the risk of stroke. So if you want to do this exercise, you still have to listen to the doctor's instructions and don't mess around.
5, dancing: Now many middle-aged and elderly people like to dance every day, such as the popular square dance in recent years. Seemingly simple, it actually has the functions of reducing brain atrophy, stimulating the brain and enhancing memory.
6. Cycling: This sport is very popular with young people, and almost every gym is full of courses. If your financial ability is poor. I might as well ride a bike. It is best for women not to cycle during menstruation, which can effectively exercise the strength of their legs and is not listed as an effective way to lose weight.