Rank 1, jump rope
Skipping rope is a high-intensity training. Skipping rope 1 hour can consume 1 100- 1200 calories, which is twice as much as burning fat when jogging. The calorie of one kilogram of fat is 7700 calories. If you jump rope for 7 hours, you can lose one kilogram of fat.
The advantage of skipping rope is not only high fat burning efficiency, but also little muscle loss. The maintenance of muscle mass can keep your body in a high metabolic state and contribute to the development of lean physique.
However, skipping rope also has disadvantages, because the exercise intensity is relatively high, and it is necessary to support the weight of the body and move to the joints when skipping rope. Therefore, people with a large weight base are not suitable for skipping rope, so they need to choose some low-intensity training.
Ranked 2, swimming
Swimming is the favorite sport in summer, because compared with other sports, swimming can relieve the heat in summer and promote fat burning. Butterfly swimming can consume 940 calories per hour, which is more efficient than jogging.
However, after swimming, you will feel empty and hungry. At this time, you should control your appetite, eat some low-calorie fruits, and don't choose some high-sugar and high-calorie foods, otherwise the consumption of exercise will be in vain.
One of the most comfortable and effective ways to lose weight consumes considerable calories. For example, swimming in the disk can consume 470 kilocalories every 30 minutes. Swimming for half an hour every day, combined with proper diet control, can quickly lose the accumulated fat in the body.
Rank 3, jogging
Jogging is a sport suitable for everyone. We can see many people running in the playground, riverside and community after work. Running can exercise the heart and lungs, improve physical fitness, and promote body fat burning and slimming. Jogging 1 hour can consume 550-650 calories. The larger the weight base, the higher the calorie consumption. Keep jogging 1 hour every day, and you will lose weight in about 12 days/kilo.
But you will find that after jogging for a period of time, your body will gradually adapt to it, and running will become more and more handy. This is because your physical fitness has improved and your calorie consumption has begun to decline.
Jogging for a long time will reduce the body's muscle mass, and our fat loss rate will be slower and slower. At this time, it is necessary to improve the intensity of running and change to variable speed running, which can reduce muscle loss, increase the speed of burning fat, and help shape and maintain metabolic level.
Ranked 4, playing badminton
Playing badminton is an interactive sport and a group activity that many people like. Playing ball can activate the muscles of the whole body, improve the flexibility of the body, activate the spine and relieve office diseases. Playing ball 1 hour can burn about 400 calories, which has good fat burning effect and is easier to stick to than running.
Cardiopulmonary exercise is obvious when beginners start playing. After playing for two games, I sweated all over, my heart beat faster, and my breathing began to rush. On the second day after playing, you will find that your arms, hips and leg muscles are sore, which shows that playing badminton can not only exercise your arms and shoulders, but also exercise your lower limb muscles when running. When you keep exercising a few times, the degree of pain will gradually decrease, which is a sign of physical progress.
Ranked 5, playing table tennis
Table tennis is the favorite sport of the elderly. Table tennis, like badminton, needs activities with both hands and feet to exercise the muscles of the whole body and promote the consumption of fat. At the same time, it also exercises the response ability of the brain and improves the coordination of the body. Table tennis 1 hour can consume 300-340 calories.