Calories are also called calories. The root cause of getting fat is that excessive calorie intake leads to fat accumulation, so if you want to lose weight, you need to control calorie intake and consume excess calories in your body, so as to achieve the effect of reducing fat and losing weight. So what are some weight-loss exercises that burn calories quickly? What exercise can burn calories quickly?

1, exercise that consumes calories quickly

swim

Swimming is best for summer. It can not only resist hot weather, but also lose weight, which can be said to be a combination of weight loss and entertainment. And swimming can consume a lot of calories, and butterfly swimming can consume 470 kilocalories every 20 minutes. So don't just think about playing with water after going to the swimming pool in summer, spend half an hour and burn fat. However, it should be noted that people will be particularly tired and hungry after swimming, so they should do a good job of diet control after swimming to ensure that the calories consumed will not be supplemented.

rope skipping

Skipping rope is an aerobic exercise suitable for losing weight. Moreover, the cost of skipping rope is relatively low, and the venue requirements are not very strict. You can also exercise at home. Skipping rope for 30 minutes every day can consume 440 kilocalories, and it takes 7200 kilocalories to lose 1 kg of fat. Skipping rope can lose 1 kg of fat in less than 5 hours. Therefore, MM who wants to lose weight can consider skipping rope, but they must stick to it. After skipping rope, it is recommended to massage and knead the calf, relax the tense calf and prevent the calf from becoming a muscle leg.

Play badminton

Playing badminton can not only exercise the whole body muscles, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes every day can help you burn 160 kcal. Many girls like playing badminton. However, it should be noted that if you haven't played badminton for a long time, you will be very weak after practicing once the next day. So massage your arms after playing badminton. Regular practice of badminton can also improve the flexibility of the body.

play squash

The fastest way to lose weight in summer is to play squash. Playing squash consumes a lot of calories, which can make you lose weight quickly in a short time and excrete fat and toxins from your body. Playing squash for 30 minutes every day can consume more than 450 calories. But playing squash requires a venue and a high reaction speed. It's a little difficult for MM to exercise.

play volleyball

Playing ball is a kind of exercise that burns body fat. Besides playing badminton, you can also play volleyball by burning calories. You need the strength of your arms and legs when you play volleyball, so you can choose to play volleyball if you want to lose your arms and legs. Playing volleyball for 30 minutes every day can consume 160 kcal.

play table tennis

Playing table tennis doesn't seem to require much calories. If you think so, you are wrong. Playing table tennis can exercise the muscles of the whole body and improve people's reaction ability. Playing table tennis for 30 minutes every day can burn 130 kcal.

blow up a balloon

The method of blowing balloons sounds a bit strange, but not everyone knows the magical slimming effect of blowing balloons. For example, the money of You from the Stars is also lost by blowing gloves, and the principle is basically similar. Blowing 50 balloons at a time is the same as running 10 minutes.

Jogging in water

We all know that running has a good slimming effect, and jogging in water has a better slimming effect. Because the resistance of water is 12 times that of air, and the density and heat transfer are also greater than that of air, jogging in water consumes more heat than on land. Jogging in water 100 meter can consume 65 kilocalories.

Run stairs

Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight. Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.

dance

Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging. Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body. But different types of dance consume different calories, so it depends on which type of dance you choose.

2. The most suitable exercise for weight bearing

1, walk

Generally speaking, running is not recommended for heavy exercise. You can start by walking, because the walking intensity is moderate and the joint pressure is small. As long as you persist, the effect of losing weight is not bad, and the effect of lowering blood pressure and preventing heart disease is also good.

Take a walk 2-3 times a week at first, and gradually increase it to 4-5 times a week after the body adapts, each time for more than 30 minutes.

Step 2 swim

Swimming is also a very suitable exercise to lose weight. Swimming for an hour can consume 400-700 calories. Because of the buoyancy of water, you only need to bear 10% of your own weight pressure, and the resistance of water is 12 times that of air.

If you can't swim, you can try jogging in the water-yes, running in the water will feel different resistance, but the pressure is less.

Step 3 cycle/rotate

Whether riding outdoors or spinning, it is very suitable for heavy sports. Because sitting on a stool can help you bear most of the weight, thus reducing the pressure on your knees. And if you are going to the gym to practice spinning, it is not recommended that you follow the coach, because in order to make the coach's course more difficult, there are often various actions of standing and pedaling.

You just need to choose the speed that suits you best according to your physical condition, and then slowly speed up after your body adapts.

4. Cushion/sitting exercise (mostly strength exercise)

For example, Pilates, dumb-bell exercises and so on. The principle is to avoid doing things that require standing and jumping. Strength training is very important, so I suggest you go to the gym to find a reliable coach to practice-pay attention to the reliable coach mentioned by Nine Girls here. Some coaches are actually not so professional, such as the girl at the beginning of this article. She practices Pilates with great weight, and the coach also asks her to practice all kinds of movements that need one leg support, which is obviously not reliable.

Arrangement of exercise time and frequency

The goal of losing weight must be down-to-earth, and losing 5- 10% weight within 3 months is an ideal speed. If you want to lose dozens of pounds at once and exercise for more than an hour every day from scratch, the most likely consequence is that your body that never exercises will produce resistance (muscle aches, fatigue and breathlessness), and you will find an excuse to stop exercising in a few days.

Therefore, it is important to exercise step by step. At first, you can exercise for 30 minutes every day (note that a single exercise should not be less than 10 minutes), and you can accumulate 150 minutes every week. After the body adapts, it gradually increases to 300 minutes of exercise every week, that is, 60 minutes of exercise every day, five days a week.

For some people, in order to ensure the weight loss effect, if the body adapts, it can be increased to 90 minutes of exercise every day. It is recommended not to exceed this length. Exercise for more than 90 minutes every day is likely to cause "hunger" and lead to muscle loss.

Finally, it must be remembered that exercise to lose weight must be combined with diet control to be efficient.