The most effective exercise to lose weight is burning fat. Sometimes, due to busy work, some people always forget the plan to lose weight. They always think of losing weight when some special events come, and as a result, they not only fail to lose weight but also ruin their health. Let's share the most effective fat burning exercise to lose weight.
1 8 kinds of effective muscle building exercises can not only build muscle, but also promote hormone secretion, burn fat quickly and lose weight and shape.
At rest, 1 kg of muscle consumes about 15 kcal of energy in 24 hours, and 1 kg of fat consumes about 4 kcal of energy in 24 hours.
In the case of maintaining daily activities, 1 kg muscle consumes about 70 kilocalories in 24 hours, while fat is rarely involved, still almost 4 kilocalories.
Anaerobic resistance training is the best way to increase muscles. Anaerobic resistance training not only increases calorie consumption and reduces subcutaneous fat, but also produces a lot of lactic acid, which stimulates the secretion of growth hormone and helps to reduce fat and gain muscle.
Exercising muscles can make you thinner and thinner, and can achieve the purpose of reducing fat.
Hard pull:
Hard pulling is the action that muscle groups participate most in all strength training, so it consumes more calories.
Squat:
Squat is also a multi-joint and multi-muscle training action, and the main muscle groups are gluteus and quadriceps femoris.
Pull-ups:
Pull-ups are an action to train the width of latissimus dorsi, as well as a multi-muscle group and multi-joint training action.
Bobby jumped up:
Bobby jump is a high fat burning action, and the bobby of 10 minutes is equal to the fat burned by jogging for 30 minutes. But also can train the muscles of the whole body, and it is also a muscle-increasing action.
Dumbbell step squat:
Squat is a hip and leg movement that exercises gluteal muscles and quadriceps femoris. Hip muscles and leg muscles are the body and two major muscle groups.
Mountain climbing and running:
Mountaineering can train abdominal muscles, and if cross mountaineering is added, you can also train abdominal oblique muscles.
The kettle rang:
The swinging of the kettle bell is an action to train the upper gluteal muscles, legs and core muscles.
Sled propulsion:
Sled pushing is also a multi-joint and multi-muscle exercise. The main muscle groups are leg and core muscle groups.
Conclusion:
The above eight actions effectively increase muscles, promote hormone secretion, and quickly burn fat to lose weight and shape.
The increase of muscle can not only shape, but also increase the basic metabolism of the human body.
Resistance training is the main way to increase muscles.
The most effective fat burning and weight loss exercise 2 What kind of exercise is aerobic exercise?
The key point of aerobic exercise is that the human body should exercise under the condition of adequate oxygen supply. Generally, the exercise intensity is middle-upper intensity (the maximum heart rate fluctuates between 60% and 80%), and the duration should be at least 5 minutes. For people who want to lose weight, the exercise time needs to be more than 30 minutes. Because the human body is in aerobic exercise, fat will not be consumed 30 minutes ago, and weight loss can be achieved in about 1 hour.
Although aerobic exercise includes many types, running is not necessarily aerobic exercise. Heart rate is the standard to measure it. Exercise with heart rate 150 beats/min during exercise is aerobic exercise, and blood can provide sufficient oxygen for human body.
But if the heart rate is above 150 beats/min, the exercise at this time belongs to anaerobic exercise. When jogging, the heart rate is maintained at 150 beats/min, which belongs to aerobic exercise. However, when sprinting, your heart rate will rise to 160 or 170 or even 180 per minute, and oxygen supply will not come up. This is called anaerobic exercise.
Five kinds of aerobic exercises that can effectively burn fat
Every time I see myself getting fat, I feel very distressed, so I must make up my mind and keep doing aerobic exercise. Let's see what aerobic exercises can effectively burn fat.
1, jogging
As I said at the beginning, jogging is the most popular way to lose weight. Although jogging is the simplest method, it is actually a very fat-burning exercise. Sometimes jogging is boring, so many people can't persist and have no results, but don't give up. Jogging for 30 minutes can burn 327 calories, equivalent to 90 peanuts.
Step 2 swim
The density of water is relatively high, and moving in water for 30 minutes is equivalent to moving on land 1 hour. Swimming is a sport that needs full participation. When you swim in water, your heart rate and vital capacity will increase, and your body's metabolic rate will also increase. Swimming for 30 minutes consumes about 5 18 calories, which is one of the fastest aerobic exercises to burn fat.
Step 3 jump rope
Skipping rope is a very convenient aerobic exercise. You can do it anytime and anywhere as long as you have a rope in your hand. According to the data of American Sports Medicine Association, skipping rope can burn 372 calories in 30 minutes, which is of course a relatively fast jump. Generally speaking, it is best to use intermittent exercise.
4. Rock climbing
When climbing a mountain, every muscle of the human body needs to work (including the muscles of the back and legs). A 70kg adult man can burn 490 calories in 30 minutes of rock climbing.
The most effective fat burning exercise to lose weight 3 The most effective exercise to lose weight.
The most effective exercise to lose weight: cycling.
If you have time, it is best to ride a bike outdoors for 60-75 minutes. Enjoy losing weight while watching the scenery. Don't underestimate this ordinary sport, it is very effective for stovepipe.
The most effective exercise to lose weight: hula hoop.
Turning hula hoop can not only improve the coordination of your body, but also help you burn abdominal fat quickly and shape your charming waist. It is one of the most powerful weight-loss exercises. One thing to note is that the hula hoop used should not be too heavy or too light. Excessive weight is easy to hurt the viscera, and too light is ineffective.
The most effective exercise to lose weight: yoga
Yoga is a self-cultivation exercise, because it needs to be carried out in a quiet environment. If you insist on practicing yoga for a long time, people's mood will be much more peaceful. In addition, yoga can also accelerate fat burning, beautify the body curve and help you shape a perfect body shape.
The most effective exercise to lose weight: skipping rope
In terms of calories consumed, skipping rope is equivalent to 90% of running. Skipping rope can not only burn fat to lose weight, but also regulate heart and lung function well, which is also good for moving joints.
The most effective exercise to lose weight: climbing stairs
White-collar workers live a sedentary life every day, so they choose to climb stairs to exercise when they go to work. Climbing stairs can promote blood circulation, deepen fat decomposition and eliminate leg fat.
The most effective exercise to lose weight: doing housework
Washing dishes, cooking, mopping the floor and sweeping the floor are actually weight loss exercises, which can help the body burn fat. And if you do housework diligently, your home will be kept clean and tidy every day and your mood will be much better.
The most effective exercise to lose weight: freestyle
Swimming is a good exercise to lose weight by burning fat and shaping lines, among which freestyle is the most powerful swimming stroke to burn fat. Freestyle 12 minutes can consume 836KJ of calories, and you can get rid of stay away from obesity's troubles by doing it three times a week.
The most effective exercise to lose weight: walk 10000 steps every day.
If you can't swim, you can walk 65,438+0,000 steps at the speed of slight sweat every day, which can consume 836KJ of calories. Stick to it for a month and you can lose weight 1kg. If converted into time, it means walking for 2 hours every day.
The most effective exercise to lose weight: stretching exercise
Stretching exercise is also an effective exercise to lose weight. When doing stretching exercises, you should choose the amount of exercise that suits you. Generally speaking, a round should last for 7 seconds. But losing weight through stretching exercise, if you give up halfway, will be counterproductive, so you must stick to it.
The most effective exercise to lose weight: jogging
Jogging is an aerobic exercise, which can fully burn body fat and is an effective way to lose weight. Jogging takes more than 20 minutes, because after 20 minutes, the body fat will start to burn.