N0. 1 swimming? This is the best way to lose weight by exercise. Exercise involves almost all muscles. More importantly, swimming is good for heart and lung health. Swimming doesn't mean going to the swimming pool to play with water. Just look at the figures of Sun Yang and Ning Zetao. Swimming is a good exercise to burn fat and shape.

But different ways consume different calories.

Slow freestyle, consuming 500 calories per hour.

Fast freestyle, consuming 750 calories per hour.

Breaststroke consumes 750 calories per hour.

Backstroke consumes 500 calories per hour.

Butterfly stroke consumes 800 calories per hour.

Slow dog planing (2.5km/h) consumes 600 calories per hour.

Fast dog planing (4km/h) consumes 800 calories per hour.

PS: If you don't suggest the problem of image, dog planing is the easiest to learn.

N0.2 Running for an hour can burn 600 calories of fat. If you want to lose weight, run! Running can make you feel that you need extra weight and relieve stress without spending too much money. You can run in blocks, parks and gymnasiums. But when running, we should pay attention to the correct posture and choose a pair of good running shoes to protect our knees and ankles from friction.

NO.3 dancing for an hour can burn 600-800 calories. You can play music at home, dance and attend training classes. Try to dance every day and practice every inch of your muscles.

NO.4 riding a bicycle can burn 500- 1000 calories an hour according to the speed of stepping on the bicycle pedal.

Cycling and running are the same, and the calories consumed are different at the same time and at different speeds.

Ride slowly from 16 to 19 km/h, and consume 500 calories per hour.

Riding at 19~22.4km/h easily consumes 600 calories per hour.

22.5~25.5km/h racing cars consume 800 calories per hour.

Like running, riding a bike should also choose the intensity of exercise that you can bear.

Skipping rope is also one of the common sports. In the growth and development stage of teenagers, skipping rope often helps them grow taller.

Slow skipping consumes 600 calories per hour.

Skipping rope quickly consumes 900 calories per hour.

NO.6 brisk walking is aerobic exercise, and 1 hour exercise can consume 300 calories. Walking fast is the most suitable novice for exercise, with free movement, moderate exercise and good fat burning effect. After the body adapts to the intensity of exercise, it can gradually add more forms of exercise. No matter what kind of exercise you choose, you should do it step by step to prevent sports injuries and stress. In addition, be sure to replenish enough water when exercising.

The optimal quantity of calories in daily exercise should be evaluated according to your basal metabolic rate, body fat rate and exercise purpose.

Generally, 200 to 300 calories a day can effectively exercise. If you want to lose weight, you'd better eat 400 to 500 calories a day. The amount of exercise needs to be gradually increased to avoid excessive exercise, which may easily lead to fatigue and even muscle and soft tissue injury.