1, swimming: about 600 calories/hour
Swimming is a whole-body exercise. It is reasonable to swim in the water for 1 to 1 half an hour every day when you are well prepared for activities on the road. Friends who like sea and coral diving are very suitable for swimming. Swimming is a diving sport. People who swim often have very good skin, especially suitable for women. Especially for people with lumbar disc herniation, swimming is the first exercise.
2. Jogging: about 500 calories/hour
Jogging is the simplest and most popular way to lose weight. There is a correct way to lose weight by jogging. Jogging is suitable for all kinds of people, but jogging has its own correct way to lose weight. Warm-up exercise before jogging; How long can jogging lose weight? The correct posture of jogging and so on are all you need to know after you start jogging to lose weight.
3. Climbing stairs: about 480 calories/hour.
Long-term adherence to climbing stairs can effectively enhance our cardiopulmonary function, promote blood circulation and enhance the body's metabolic capacity. Because of its high exercise intensity, it can easily change our obese physique and reduce the fat content in the body, thus effectively avoiding the problem of getting fat and effectively exercising the buttocks. This sport is very suitable for office workers to exercise during breaks.
4 Skipping rope: about 448 kcal/hour.
The time should not be less than 20 minutes, because the time is too short to achieve the purpose of effectively consuming fat, and the longest time should not exceed 2 hours, because overtraining for more than 2 hours will make the body extremely tired. Skipping rope should not be less than 4 times a week, but it is best not to exceed 6 times, and each time you continue to exercise for 40 minutes. You usually need a day's rest and thinking, so that you can improve faster.
5 dozen tennis: about 420 kcal/hour.
Although you play tennis with your hands, your lower body is actually moving. On the surface, it seems that you play tennis with your hands, but in fact you play tennis with your legs, which is very good for your lower body, especially your calves. You can burn a lot of body fat during the turn-back run, and your calves and waist can also be well shaped. So it is very good to lose weight and shape by playing tennis. Students with poor ankle and knee stability are not suitable for this kind of exercise because they often stop suddenly.
6 Go quickly: about 400 calories/hour.
The key to losing weight by walking fast is to walk 10 thousand steps every day for more than 20 minutes at a time. Because it takes about 20 minutes to walk quickly, you will burn fat fully, and you will lose weight by walking 10 thousand steps every day.
7, dancing: about 300 calories/hour
Dance is a great aerobic exercise, which can help us to reduce fat, improve the coordination and flexibility of the body and shape a beautiful figure. Low intensity and low entertainment, the process of fast exercise will not be boring, and it is easy for people to fall in love with sports.
8. Cycling: about 184 kcal/hour.
Road cycling is a sport that has little effect on knees. Some people who can't run because of knee problems can choose to ride a bike to lose fat. It is suggested that the riding time of moderate intensity should be within 1.5 hours. However, the spinning bike in the gym needs to pay attention to resistance adjustment and riding speed, and the seat should not be too low to avoid hurting the knee.
When it comes to sports that don't hurt your knees, the elliptical machine is the best. It not only takes into account the high consumption of running, but also minimizes the impact on the knees and is not afraid of thick legs. How can you let go of such a good fat-reducing weapon? !
Fat people or people with knee problems are suitable for swimming, brisk walking, cycling and elliptical machine. It doesn't matter if you are not particularly heavy or have a good strength foundation. You can choose any one. If you are willful, you can also exercise a way every day. That's nothing.