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Is it better to go to the gym to lose weight, or is it better to play ball? Everyone is suitable for different exercises and consumes different calories.
Don't you think the weight is not standard enough and the curve is not perfect enough? Find a way to exercise that suits your physical condition and be interested in continuing. Standing up is better than sitting!
A. Exercise in the gym
Treadmill
Features: training aerobic function, so that the cardiopulmonary function is more coordinated, and each heartbeat can transport more blood to the whole body. Improve leg lines, make joints, muscles and ligaments more flexible, make muscles stronger, and have excellent limb effects. The amount of fat loss is directly proportional to the running speed.
Applicable to:
1. People who want to lose weight and improve their aerobic function and body shape.
2. People who want to quit smoking, experiments show that after running for six months, only 7% people are still smoking.
Calorie consumption (per hour): 679.
Exercise: medium.
Risk: low.
Precautions: Pay attention to the excessive injury of the foot joints and take a break every 30 minutes.
Nutritional supplement: pay attention to supplement the water and starch lost by muscles.
Equipment: suitable sports shoes.
Bicycle; Bicycle exercise
Features: Cycling can be done outdoors or indoors, but in recent years, cycling in fitness centers is more common. Generally speaking, bicycles are mainly used to train the muscles of the lower body, especially the muscles behind the lower back, knees and calves. Because fitness cycling is also one of the exercises to exercise cardio-pulmonary aerobic capacity, if you walk fast, it is also a whole-body exercise.
Suitable target: anyone who is interested.
Calorie consumption (per hour): 325.
Exercise: medium.
Danger: low (indoor); Medium (outdoor).
Precautions: If you ride a bicycle outdoors, lean forward as far as possible, you can directly train the aerobic function of the heart and lungs, reduce wind resistance, and you need to pay close attention to the road conditions.
Nutritional supplement: pay attention to hydration, vitamins B, E and zinc can be supplemented.
aerobic dancing
Features: aerobic dance's greatest advantage is to train cardiopulmonary function and enhance aerobic capacity. Because aerobic dance is composed of different movements with different difficulties, you can choose the level that suits you. For people who don't like outdoor sports, aerobic dance is the best choice to train aerobic function.
Although some aerobic dance will join the action of tightening muscles, aerobic dance is not mainly used to train muscles. After jumping for a while, if you find that your figure has changed, it is because you have lost fat, not gained muscle.
Suitable target: people who are eager to lose weight, exercise cardiopulmonary function and coordinate their hands and feet.
Calorie consumption (per hour): 354.
Exercise: medium to high.
Risk: low to medium.
Precautions: If you are engaged in violent aerobic dance, you should pay attention to the force when landing is about seven times your weight, so you should pay attention to safety measures, especially the safety of your back and knees, and do it on the padded ground.
Nutritional supplement: Because you sweat a lot, you should pay attention to water supplement.
Equipment: sports shoes.
Aerobic boxing (boxer)
Features: Boxercise is a popular aerobic dance with boxing movements in recent years. It mainly trains the movements of the upper body, which has a good effect on training speed, reaction, elasticity, aerobic function and endurance. This aerobic dance combined with boxing moves, different fitness centers may be named with different names, such as body fighting, square fitness and so on. , but the training principles and modes are basically the same.
Suitable target: people who are eager to lose weight and exercise heart and lung function, or people who are tired of ordinary aerobic dance.
Heat consumption (per hour): 480.
Exercise: medium to high.
Risk: low.
Note: warm up first.
Nutritional supplement: pay attention to water supplement.
Equipment: suitable sports shoes.
B. Stretching exercise
Pilates fitness method
Features: Pilates is the name of the founder, which originated at the beginning of this century. Exercise muscles and bones, especially the back, abdomen and buttocks, through more than 500 different stretching movements and proper breathing. It can strengthen the flexibility, elasticity and reactivity of muscles, improve the posture and enhance the coordination between muscles and bones.
Suitable target: people who want to improve the posture and body coordination of spine bones.
Calorie consumption (per hour): 250.
Exercise: low.
Risk: low.
Attention: Pay attention to the correct posture. Beginners should consult a professional coach.
Equipment: suitable sportswear and sports shoes.
yoga
Features: Yoga is a stretching exercise that integrates body and mind. It exercises muscles and bones by flexion, flexion, climbing and stretching, and some actions also include muscle training. The biggest advantage is that all muscles, viscera, nerves and bones can be exercised through gentle and rhythmic movements, which can achieve balanced development and have a good body shaping effect, which is particularly beneficial to the body glands and endocrine system. Because there is no emergency action, it will not waste energy, but can store energy.
Suitable for people: people who want to soften their bones or trim their bodies evenly.
Calorie consumption (per hour): 236.
Exercise: low to medium.
Risk: low.
Precautions:
1. There are many schools of yoga. You should know them first, and then choose the one that suits you. Beginners should follow a yoga instructor.
2. When stretching your bones and muscles, you should do what you can, or you will be easily sprained.
You can't eat for two hours before yoga.
Equipment: light clothes, soft floor mats.
C. ball games
tennis
Features: Tennis is a sport to train muscle endurance. For people who are not physically strong, you can also exercise the aerobic function of the heart and lungs. But for people with good cardiopulmonary function, tennis can't further improve their aerobic capacity. Tennis mainly trains leg muscles, wrist flexibility, shoulder flexibility, arm strength and reaction ability.
Suitable target: people who are interested in trying competitive sports.
Heat consumption (per hour): 4 13.
Exercise: medium to high.
Risk: low.
Note: Because the right arm (or left arm) often moves, it is easy to cause uneven thickness of both arms.
Nutritional supplement: replenish lost water and calcium to prevent muscle strain. Other supplements can consider vitamins B, B 15 and E. ..
Equipment: tennis racket, tennis ball, wear appropriate clothes and sports shoes.
squash
Features: Squash requires higher cardiopulmonary function, and the amount of exercise is greater than that of tennis. After playing squash for an hour, the heart rate will increase to 80-90% of the heart rate limit, and the aerobic function will reach 60-75% of the aerobic limit. Squash is an aerobic exercise, but it is not an aerobic exercise. Squash mainly trains leg muscles, wrist flexibility, shoulder softness and arm strength.
Suitable target: people who are already very strong.
Calorie consumption (per hour): 708.
Exercise: high.
Danger: medium.
Note: people with poor health, overweight and heart and lung problems should not try.
Nutritional supplement: Playing squash for an hour will make you short of water by two liters (more, not less), so you should also pay attention to replenish water from time to time during playing. In addition, vitamins B, E and zinc can be supplemented.
Equipment: squash, squash, squash shoes and comfortable sportswear.
badminton
Features: Badminton mainly trains leg muscles, wrist flexibility, hand and foot stretching ability, shoulder muscles and elasticity. Because the badminton court has a high net, it is also helpful to train the jumping ability.
Suitable for people: people who like fighting, and those who are interested can try.
Calorie consumption (per hour): 266.
Exercise: low to medium.
Risk: low.
Note: Due to excessive stretching, it is easy to strain muscles, so you should do stretching warm-up exercise in advance.
Nutritional supplement: Always replenish water.
Equipment: badminton racket, badminton, comfortable clothes, sports shoes.
D. Field activities
long-distance run
Features: Long-distance running does not emphasize speed, but mainly trains aerobic function to make cardiovascular tissue healthier. Improving leg lines can make joints, muscles and ligaments more flexible and muscles stronger, which has a very good limb effect. Compared with treadmills and sprints, it consumes less calories. Because long-distance running has a fixed goal of middle and long-distance running, it can exercise endurance and will more than sprint.
Suitable target:
1. People who want to improve aerobic function and body shape.
2. People who want to quit smoking.
Calorie consumption (per hour): 53 1.
Exercise: medium.
Risk: low.
Note: Overwork can easily damage joints, so you should do what you can.
Nutritional supplement: pay attention to replenish water; In addition, selenium, vitamins A, C and E all have antioxidant functions, effectively preventing the formation of free radicals.
Equipment: cotton T-shirt and sports shoes.
ski
Features: Skiing is basically an aerobic exercise, while emphasizing the strength of leg muscles and the flexibility of joints.
Suitable target: people looking for excitement.
Heat consumption (per hour): 4 13 (flat land); 354 (downhill).
Precautions: When you go skiing during holidays, you should pay attention to temperature adaptation and sun protection measures, because the reflection of snow will be more harmful than the usual sun. People who ski only during holidays have a high risk of injury in the afternoon and two days before holidays.
Nutritional supplement: After skiing for several hours, glucose in muscles will be consumed, so pay more attention to starch supplement.
Equipment: warm clothes, sports shoes, sunglasses, skiing equipment.
swim
Features: The biggest advantage of swimming is that it can not only train cardiopulmonary function and aerobic capacity, but also exercise the muscles of the whole body. Because swimming is carried out in the water, you can exercise the muscles and joints of your whole body without carrying a load.
Suitable target: people who want to exercise all over the body, have joint problems or have harder joints than ordinary people.
Calorie consumption (per hour): 590 (freestyle); 590 (frog style); 694 (butterfly); 472 (backstroke).
Exercise: medium.
Risk: low.
Note: 1. If you swim outdoors, you should pay attention to sun protection.
Don't eat too much before going into the water. Be sure to do warm-up exercises first to avoid cramps.
Nutritional supplement: taking vitamins C and E can resist oxidation and prevent free radicals in the sun from aging the skin.
Equipment: swimsuit, waterproof mirror, swimming cap, sun protection products.