Swimming: Consume 175 calories every half hour. It is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength. It is also beneficial to the recovery of postpartum body shape of patients and women. This is a good exercise for the elderly and the weak.
Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.
Basketball: It consumes 250 calories every half hour. It can enhance flexibility and strengthen cardiopulmonary function.
Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.
Riding: Consume 175 calories every half hour. Conducive to the exercise of thighs and will.
Water skiing: 240 calories are consumed every half hour. It has a good exercise effect on the muscles of the whole body, limbs and balance ability.
Golf: Consume 125 calories every half hour. Its exercise effect comes from long journey and hitting the ball when necessary. If you can persevere, it is very beneficial to keep the lines beautiful.
Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.
Walking: Consume 75 calories every half hour. Conducive to the enhancement of cardiopulmonary function, can improve blood circulation, exercise joints and help to lose weight.
Roller skating: Consume 175 calories every half hour. Can enhance the flexibility and strength of the whole body.
Skipping rope: 400 calories are consumed every half hour. This is a bodybuilding exercise that can improve people's posture. People over 35 should not jump rope too hard.
Squash: Consume 300 calories every half hour. Can exercise leg flexibility, lose weight and improve speed. But people with poor heart and lung function should not engage in this sport.
Tennis: It consumes 220 calories every half hour. This is an intense exercise, which can exercise cardiopulmonary function and flexibility.
Table tennis: consumes 180 calories every half hour. It is full-body exercise, which is beneficial to the heart and lungs and can exercise the movement and coordination of the body's center of gravity.
Climbing stairs 1500 (not timed) 250 cards.
Walk fast (8 kilometers per hour) 555 calories
Running (per hour12km) is 700 calories.
Bike (9 kilometers per hour) 245 calories
Bicycle (16 km/h) 4 15 card
Bicycle (2 1 km/h) 655 cards
Dance floor dance 300 calories
Aerobic exercise 300 calories
Ride 350 calories
Tennis 425 cards
Ladder ladder 680 card
Handball 600 calories
Billiards 300 cards
Walking slowly (4 kilometers per hour) 255 calories
Jogging (9 kilometers per hour) 655 calories
Swimming (3 kilometers per hour) 550 calories
Aerobic exercise (mild) 275 calories
Aerobic exercise (moderate) 350 calories
Golf (Walking Club) 270 calories.
Sawn wood 400 calories
Physical training 300 calories
Walking machine (6 kilometers per hour) 345 calories
Roller skating 350 calories
Skipping rope 660 card
Skiing in the suburbs (8 kilometers per hour) 600 calories
Martial arts 790 card
How many calories do adults need in a day?
First, the role of heat.
Calories come from carbohydrates, fats and protein.
Heat generated by carbohydrates =4 kcal/g.
Heat generated in protein =4 kcal/g.
Heat produced by fat =9 kcal/g.
Second, the unit of heat
Kilocalories, kilojoules
1 kcal =4. 184 kcal
1 kcal: It is the heat that can make 1 ml of water rise 1 degree Celsius.
Third, adults need calories every day.
Daily calorie requirement for adults =
The basic heat required for basic metabolism of human body+the heat required for physical activity+the heat required for digesting food.
Heat required for digesting food = 10%x (minimum heat required for basic metabolism of human body+heat required for physical activity)
Daily caloric requirement of adults = 1. 1x (minimum basal caloric requirement for basic metabolism of human body+caloric requirement for physical activity).
Daily calorie requirement of adults
Male: 9250- 10090KJ
Female: 7980-8820 kJ
Note: The daily calories provided by food should not be less than 5,000-7,500 kilojoules, which is the least energy to maintain normal life activities.
A simple algorithm for basic calorie metabolism of human body
Female: Basic calories (kilocalories) = weight (kg) x9.
Male: Basic calorie (kcal) = weight ((kg) x 10.
Accurate calculation of basic calories required for basic metabolism of human body
female
Age formula
18-30 years old 14. 6x Weight (kg) +450
3 1-60 years old 8. 6x Weight (kg) +830
Over 60 years old 10. 4 times the weight (kg) +600
man
18-30 years old 15. 2 times body weight (kg) +680
3 1-60 years old 1 1.5x body weight (kg) +830
Over 60 years old, 13.4 times body weight (kg) +490
Swimming (3 kilometers per hour) consumes 550 calories.
Swimming 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, 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.
Skipping rope consumes 880 calories an hour.
Skipping rope is an aerobic exercise that is very 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.
Playing badminton consumes 400 calories.
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.
Playing squash consumes 900 calories.
The fastest way to lose weight in spring 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.
Playing volleyball consumes 320 calories.
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.
Playing table tennis consumes 260 calories.
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 balloons (50 balloons equals running 10 minutes)
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 consumes 6500 calories per 100 meter.
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.
Running stairs consumes 480 calories.
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.
Dancing consumes 300 calories.
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.
The safe speed of losing weight is no more than one kilogram per week. Generally speaking, one kilogram of fat contains about 7000 calories. In other words, to lose one kilogram of fat, the body must lose 7000 calories. So how to achieve this energy deficit of 7000 calories? Some people choose to control their diet. If you only control your diet to achieve energy deficit, you must consume less 1000 calories a day to meet the requirements. Generally speaking, the daily food intake should be halved. However, scholars argue that the daily intake of food calories should not be less than 1000 calories, because in the case of insufficient energy intake, the human body will consume protein in itself and decompose protein into energy supply in the body. In severe cases, it will lead to the gradual loss of protein in myocardial and vascular smooth muscle, leading to cardiovascular diseases. The best way to lose weight is that 50% of the energy deficit is achieved by controlling diet, and the other 50% is achieved by exercise. Exercise can not only consume energy, but also ensure that the protein in the body is not lost.