specific items

Aerobic exercise to lose weight

If you master the strong and weak rhythms in half an hour of aerobic exercise, you can get twice the result with half the effort, that is, add a gentle recovery time between high-intensity exercises. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm. Dr Catherine Jackson, director of the Department of Motor Function at California State University, pointed out: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level."

Push hard with one leg when riding a bike.

When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes. Michael Yusef, fitness education manager of Chelsea Pailes Sports Center in new york, said that this kind of one-legged exercise can help you burn 20% more calories.

Heat consumption on a scooter for 30 minutes: 950 joules.

Bearing walkway

Kathy Stevens, a fitness instructor at the Foldes Center in California, USA, said that wearing a weight vest while jogging can help you burn 65,438+00% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. Stevens said that the effect of a weight-bearing vest is better than tying sandbags on the legs or lifting dumbbells in the hands, which is beneficial for bodybuilders to control their body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20 ~ 25% more calories without any side effects.

Calories burned by running for 30 minutes: 883 joules.

The calories consumed by walking for 30 minutes in a load-bearing vest: 97 1 coke.

The calories consumed by walking with a long pole for 30 minutes: 1059 coke.

swim

Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.

Run (fast)

Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

street dance

Street dance belongs to an aerobic exercise. If you exercise 3 ~ 5 times a week for 30 ~ 60 minutes each time, you can get obvious weight loss effect.