The most effective fat-reducing exercise
First, running.
Of course, running is the first, which is the way to lose fat that almost everyone will choose. The reason is that running is a very simple thing. All you need is a pair of running shoes and good air quality. Anytime, anywhere, run if you want. The fat burning efficiency of about 600 calories an hour is still very cost-effective You know, a normal adult male's basal metabolism is only about 2000 calories a day, and 1 hour consumes 1 energy a day. How can it be economical?
However, using more people is not necessarily the best. If there is no training method for you, running with correct posture and intensity will probably accelerate the imbalance of leg muscles and bring more problems! The effect may not be so ideal!
Suggestion:
Take running as the basic training unit for reducing fat, but don't just rely on running. Moreover, it is important to learn the correct running posture. If you can't run, you might as well not run! It is possible that the two extremes meet.
Second, HIIT
HIIT is a completely different training method. Compared with other events, it depends on long-term aerobic exercise. In HIIT, your body is aerobic and anaerobic. This means that HIIT is good for muscle growth. Muscle gain and fat loss are synchronous.
HIIT is very intense, because most of it is self-weight training, so no matter what your fitness level is, there are training methods suitable for you. 10 minutes 150 calories is also the highest efficiency in all projects! Finally, HIIT can increase your basal metabolism, which means that the effect of losing weight extends after training!
Suggestion:
Although HIIT is efficient, its high strength means that it is not durable. So each training session is about 150 calories. Therefore, if you want to lose fat quickly, it is not recommended to take HIIT as the main training program. But if you want to lose weight and keep your muscles, then HIIT is something to do every day!
Third, riding.
Compared with running, cycling consumes more energy! If you keep riding at a faster speed, you can even burn 800 calories an hour! Besides, cycling is a very interesting thing. First of all, if you use the human body as the engine, then riding is the fastest speed you can reach! The average speed of high-intensity cycling is 20-30 kilometers per hour, and the fastest can even be close to 40 miles! This feeling of speed is something you will never experience when running.
In addition, due to the riding speed block, it can be used not only as a daily commute, but also as a weekend exercise, leaving the city in the morning and embracing nature once. It is also a very enjoyable experience.
Suggestion:
The knee loss caused by cycling is almost negligible. However, if the knee joint itself is not very good, then cycling will make things worse. So if your knees are not good, you'd better not ride them.
Fourth, spinning.
There are many differences between spinning and cycling, which is why we take spinning as a training program. Unlike riding, due to traffic restrictions, it is often impossible to control your speed. But spinning is a training program that can control the intensity and speed at will.
Moreover, rotation is an extremely interesting way to lose fat. Colorful neon lights, strong rhythm music, everyone in the cycling room took out their own 100% strength. You will be infected by the environment. Even if you use 600 calories in 45 minutes, you won't feel painful at all.
Suggestion:
With riding, due to the standing riding of spinning bike, the loss of knees will be greater. So, protect your knees and never try to be brave.
Verb (abbreviation for verb) swimming
Swimming is a very effective exercise to lose weight, whether it is breaststroke, freestyle … and so on. Especially for people who are pregnant, obese and have musculoskeletal diseases. The training methods mentioned above will bring more stimulation to the lower limbs, but swimming is different from them in this respect. Swimming is a whole-body training program, which has almost zero gravity in the water and is very good for joint protection!
The last point is that you can burn 600~700 calories in an hour, and the fat burning efficiency does not lose running. It can also shape the body, which can be described as multifaceted!
Suggestion:
But swimming is not a very simple thing. For beginners, slow swimming cannot achieve the effect of burning fat. If you want to change the intensity freely in the water. It takes you some time to fully master the advanced swimming movements. Everything is difficult at the beginning. When you get used to it, you will love it!
Six, rowing machine
When it comes to aerobic exercise, the first thing that comes to mind is running? Bicycle? Elliptical machine? In fact, most of these traditional aerobic exercises are using your lower limbs. Most of the time, you will feel bored. The large-scale use of upper limbs by rowing machines will bring you a completely different experience. It's fun and worth a try.
When doing rowing machine, because the athlete is sitting, and his legs are not very tense. Rower does less damage to the knee joint, which means it is more protective and very safe compared with running. And the fat burning efficiency of more than 500 calories per hour is also very high! Not only experienced the beauty of the outdoors, but also achieved the effect of losing weight.
Suggestion:
If you are very afraid that other aerobic methods will make your legs thicker or hurt your lower limbs. Then rowing machine is the best training method!
Seven, lifting iron
You are not mistaken, lifting iron is also a very energy-consuming thing, 200-400 calories an hour, which doesn't seem too much. But lifting iron can help your muscles grow, especially in the case of combining lifting iron with aerobic, and it can also improve the basal metabolic rate!
Suggestion:
Combine weightlifting with aerobic exercise. First do 40 minutes of strength training, and then find an aerobic project to complete. Double your fat-reducing effect! Eight packs of abdominal muscles are waiting for you to practice.
You should choose the way to lose weight according to your exercise level, physical condition and good projects. Find the one that suits you best and start training without hesitation! There is no fat that can't be lost. Come on!
Why should the fat-reducing exercise be slow and steady?
Human muscles are made up of many muscle fibers.
1, white muscle fiber
The color is white, the cross section is thick and the contraction speed is fast, so it is also called fast muscle fiber.
White muscle fiber is strong, but it is easy to fatigue. When exercising, if you exercise quickly with 50%-80% of your maximum muscle strength, you will get white muscle fibers, and the muscle groups are easy to develop and strong.
We see that sprinters' lower limbs are very strong, which is related to their rapid explosive training and full exercise of white muscle fibers.
2. Red muscle fiber
The color is red, the muscle fiber is thin, the surrounding capillaries are rich, and the contraction speed is slow, so it is also called slow muscle fiber.
Red muscle fiber is weak, but it is not easy to get tired. When exercising, if you do slow exercise with less than 50% of the maximum muscle strength, you will get mainly red muscle fibers.
Because red muscle fibers are rich in capillaries and have strong ability to oxidize fat, they can consume more fat when contracting. We see that long-distance runners have slender lower limbs, which is related to their long-term endurance training and full exercise of red muscle fibers.
Therefore, fat loss must be achieved through low intensity, long time (45-60 minutes) and slow speed (stable rhythm).
The human body does not lose fat wherever it exercises, but any part of the body can reduce body fat.