How many calories does shuttlecock exercise consume? Recently, I followed the shuttlecock kicking movement on the Internet. It is said that this kind of exercise is very effective in losing weight. One hour can burn the calories of a meal, which is equivalent to eating one less meal every day. Isn't it easy to stick to slimming? So how much heat does shuttlecock kick consume?

How much heat does shuttlecock sport consume 1 how much heat does shuttlecock sport consume?

According to the intensity of personal exercise. The fat burning shuttlecock exercises circulating on the Internet are divided into four actions: kicking shuttlecock, knocking shuttlecock, kicking shuttlecock and wiping shuttlecock. Everyone can choose to complete these movements in the same place with low difficulty according to their own sports ability. Generally, dancing continuously for one hour can burn 200-300 calories, which is equivalent to being slow.

If you have good athletic ability, you can do shuttlecock while jumping. This kind of exercise is relatively intense, and it can burn 500-600 calories an hour, which is equivalent to jogging for an hour.

How long can exercise achieve the effect of losing weight?

Only by persisting for more than 30 minutes can a good combustion effect be achieved. For example, aerobics, shuttlecock and other fitness exercises can promote the decomposition of body fat, which is of great benefit to reducing body fat rate and improving cardiopulmonary endurance. However, there are three sources of heat burned by human body, namely sugar, fat and protein, and human fat is inert, so it is difficult to be consumed. Energy consumption starts with sugar.

At the beginning of exercise, the body will give priority to the consumption of glycogen in the body, which is what we often call carbohydrates. After 30 minutes of exercise, most of the glycogen in the body will be digested. At this time, the proportion of fat consumption is relatively large, and continuing to stick to it is the peak of fat burning. Therefore, if you want to lose fat during exercise, you must persist for at least 30 minutes to achieve a good burning effect.

Is shuttlecock an aerobic exercise?

It belongs to aerobic exercise. Shuttlecock sports mainly include thigh lifting, abduction, external rotation, internal rotation and knee bending. Touch your feet or knees with your hands when lifting your legs. There is no difficult posture, no obvious jumping and ups and downs of body center of gravity. If you don't jump violently, plus other high and light movements, it belongs to moderate aerobic exercise.

However, if some high-intensity exercises such as jumping and push-ups are added to the shuttlecock exercise, it belongs to the whole body high-intensity intermittent exercise, which can not only effectively lose weight, but also train the muscle strength of abdomen, hip joint, buttocks and legs.

Does kicking shuttlecock hurt your knees?

Decide according to personal circumstances.

1, if you are middle-aged and elderly people, or some patients with knee pain who usually have little activity, it is not recommended to do shuttlecock exercise, because when you kick shuttlecock, when one leg kicks, the weight of your body will press on the knee joint of the other leg, and the explosive force of kicking and twisting your waist will cause wear on the knee joint, which will cause degenerative diseases over time.

2, but if there is no knee pain after jumping, you can continue, don't force practice.

Suggestion 1. Choosing the right strength will not only damage the knee joint, but also increase the pressure in the joint cavity, promote the proliferation of articular cartilage and the secretion of synovial fluid, exercise the strength of lower limbs and increase the flexibility of the knee joint.

For middle-aged and elderly people with shoulder, waist, hip, knee or ankle problems, it is best to consult a doctor first to see if it is suitable to practice these movements.

Matters needing attention in shuttlecock sports

1. Older people with degenerative changes in hip and knee joints are prone to sports injuries during high-intensity exercise and should not jump shuttlecock exercises.

2. People with ligament injury and synovial injury, or people with aseptic inflammation of knee joint and ankle joint, doing high-intensity exercise may also lead to sports injury, and jumping shuttlecock is not recommended.

3. Congenital limb coordination is poor, and limbs seem to jump without knowing each other. It's best to slow down when practicing, otherwise it's easy to sprain your knees and ankles, or hit objects around you to cause injuries.

4. People who have just finished hemorrhoids surgery and are pregnant should not do shuttlecock exercise, so as not to do harm to their health.

5. People who have no exercise habits in the past should not forcibly follow the jump to complete the standard movements, but can take a break in the middle according to their own situation.

6. Warm up before jumping shuttlecock to avoid muscle strain, knee ligament injury, cramps and other problems caused by sudden and strenuous exercise; If the flexibility of hip joint is poor, you can add some hip opening training in the warm-up session.

How many calories does shuttlecock exercise consume? 2. The shuttlecock movement is in place! Can reducing fat get twice the result with half the effort?

# Without spending a penny, you can have the same personal education of Jay Chou #, # Compendium of Materia Medica calisthenics spread to people #, and dominate the list for several days in a row. Have you ever learned how to kick shuttlecock taught by teacher Liu Genghong? In the past two days, I have updated a set of Dragon Boxing and practiced Boys and Girls in Liu Genghong.

Boys and girls from all directions in Liu Genghong are jumping, some can't keep up with the beat, some are sweating all over, and they are so tired that they want to burn fat and reduce fat! Yes, summer is coming. Let's talk to iron fans about the science of reducing fat.

Only by understanding the science behind fat reduction can we know ourselves more objectively. I also received a lot of private messages backstage. I try to finish my exercises. Why can't I reduce it?

Let's start with a cruel fact. It is possible to lose calories in one exercise, but only eat a few mouthfuls less at a meal. First of all, I didn't question the significance of following the shuttlecock kicking movement in Liu Genghong. Moving is better than not moving.

Tik Tok is also full of ideas that exercise can't reduce fat. Is it true or not?

We lose weight, for example, we all want to exercise in a certain sport, such as consuming 100 calories, and then practicing a lot repeatedly; But in fact, this exercise may consume no more than 72 calories. This may still be a large number, and for some small partners, the consumption of big cards may be less.

This is because "the compensatory reaction of non-exercise energy consumption leads to the decrease of consumption rate". Generally speaking, we consume less calories than we think. After a few minutes or hours of exercise, the consumption rate may decrease.

If an exercise consumes 100 calories per hour, then doing this exercise for two hours will not consume 200 calories, and the result may be much lower than this figure.

How do we know the actual calories burned?

Correct your attitude, so as not to follow suit and achieve your goals. Scientists have been studying the relationship between exercise and calorie consumption until 20 12, and this idea was published in the study of African hunter gatherers, which also attracted everyone's attention.

The aborigines of African tribes spend several hours walking, running, cutting down trees, climbing trees and bending down to pick up food every day, but the total calories they consume every day are similar to those of ordinary people. For example, they drive to buy lunch, and when they find something wrong, they go back to buy it.

Another study, promoted by Vincent Carroll and Lewis halsey, integrated the metabolic data collected by scientists all over the world and found out the relevant parts, involving 1754 men and women, who all drank the "experimental marked water", which was the benchmark of metabolic research and laid the foundation for the experiment.

Through calculation, the researchers sorted out the related heat measurement and basic heat consumption of human body composition, which is an index to measure how much heat people burn during exercise. Subtract the basic heat consumption from the total body heat consumption (the heat consumed by the brain due to physical exercise, normal walking, even being in a daze and fidgeting) to get the final value we want.

Compare the final value with the statistical model to determine how many calories a person burned through exercise (such as resistance exercise or aerobic exercise).

They found that people don't burn a lot of calories during exercise, at least not as much as we thought. As we said at the beginning, the average calories burned by most ordinary people are only 72% of the estimated calories consumed by exercise.

This figure is influenced by the athlete's own weight, and heavier people will consume less calories. That is to say, if you play shuttlecock for a period of time, assuming that you consume 200 calories in theory, then in fact, people with heavy weight may only consume about 100 calories.

This explains why overweight people have not lost fat after running on the treadmill for several weeks, which is a particularly strange phenomenon.

What kind of hints does the above research give us?

The above research suggests that for people who have exercise habits and have feelings for their bodies, the calorie consumption caused by exercise is not as effective as we tout.

Mathematician Dr. kevin hall also did the same research and revealed the above research. Hall found that people only lost half their expectations in the first year of dieting. He calculated that for most people, the real calories needed to consume a pound of fat are about 7,000 calories, instead of the traditional 3,500 calories.

Hall accidentally found that those who consume more energy than the average in sports often consume less energy than the average.

Therefore, according to the above findings, our body will compensate, and the more active we exercise, the less the percentage of calories our body consumes. This compensation can be achieved by reducing the heat consumed by heat generation in non-sports activities.

All this seems to be determined by genes. Some people may be born with a "weak compensator". For them, exercise may indeed be a valuable intervention to reduce fat. On the other hand, natural "strong compensators", for them, the main goal of exercise should be to obtain other benefits, not just to lose fat.

At this point in the discussion, I would like to sum up that the most important means to reduce fat should be to control calorie intake, followed by crazy exercise.

What are the benefits of old iron who loves sports doing shuttlecock without theory?

First, exercise is not necessarily only available in the gym. Following exercise can bring long-term returns to a person's sports resilience and adaptability.

During exercise, the heart rate will reach between 130 ~ 150 times per minute, so the effect of aerobic fat reduction is up to standard. Kicking shuttlecock makes boring sports easier and increases the fun of participating in fitness:

Introduce the variability of movements and produce more balanced sports adaptability. This means that the body can move in different ways and modes without serious injury.

If it is done effectively, it will change the spiritual connection with the body output through a "central regulation mechanism". This type of exercise is carried out in an essentially pleasant and open way, and it is also to train your brain so that your body can work in this output mode without feeling pressure.

You don't do boring aerobic exercise in the gym. When you walk out of the gym, you can also find exercises in the living room that can keep your heart rate within the correct range without boring people.

In this heart rate range, let your body exercise irregularly and don't get bored.

Second, sports can be done with others.

It is good to exercise alone in the gym, but it is not always the best choice. If you have a partner and partner, you can let them exercise together. Nothing is more "happy" than suffering together. Once this is done, exercise is no longer like a burden, but more like a challenge: a challenge that needs to be overcome together.

In a group, exercise may be physical pain, but it doesn't feel so heavy mentally. Or because you experience exercise with them and secrete dopamine, you don't need to think too much. However, after finishing a sport, the happiness enjoyed by * * * will appear, and you will have someone to celebrate with.

Of course, it is also essential to exercise alone. If you can, ask your muscle friends or partners to jump or exercise, and you will get more benefits than the average person.

How many calories does shuttlecock exercise consume? Three reasonable ways to lose weight.

1, shut up

This is not to tell you to go on a diet, it is a step-by-step process. At the beginning, make sure to eat eight points full, and don't eat too high-calorie food for dinner. When summer comes, you can change your dinner into fruits and vegetables, such as cucumbers and tomatoes, which are the best fruits and vegetables to lose weight. Then don't eat dinner slowly. If you are hungry, you should eat fruit, meat and starch. After 10, it is forbidden to eat anything, including water.

Step 2 move your legs

You don't need too much strenuous exercise. You should walk for more than 30 minutes after supper. The specific time can be decided according to your own specific situation. After you are familiar with the rules of walking, you can jog for a while to increase fat consumption. The time is too short, the fat can't be burned, and the effect of losing weight can't be achieved.

3. Half an hour before going to bed

Lie flat on the bed and ride a bike with your legs up before going to bed. Don't give up because your muscles are sore. This action is very effective. Do two groups every night, each group is about 20 times, which can be adjusted according to your own situation.

Step 4 drink plenty of water

Usually increase water intake, increase metabolism in the body and promote fat digestion. You can drink a glass of water half an hour before meals to increase satiety and suppress appetite.

Step 5 stick to it

The effect of starting to lose weight will not be obvious, so don't give up. Stick to it and it will change after a while. The specific time depends on the individual's physical fitness.

6. Mentality is very important

Some people have lost confidence because they have failed to lose weight many times. This mentality is impossible. Keep a positive attitude and believe that you can. With a good mood, a reasonable diet and proper exercise, the road to losing weight will be successful.