2. Second place: spinning bike. The weight loss effect of spinning is 1.6 times that of jogging. Although the spinning bike also has handlebars, seats and wheels, it is fixed on the ground as a whole. The fixed chassis can make people focus on one point when pedaling, and the resulting strong reverse pressure makes people unconsciously consume more heat than riding a bicycle.
3. Third place: belly dance. Korean medical experts conducted a follow-up survey on more than 3,000 women who practiced belly dancing. The results showed that after four months of belly dancing, their female hormone levels increased by 6% on average. After 1 year, the hormone level increased by 8%.
Although the rise of hormone level can't directly help people lose weight like other aerobic exercises, it can optimize the distribution of body fat, make people's waist thinner, lower abdomen flatter, buttocks and chest more rounded. Experts believe that belly dancing is the exercise that has the greatest influence on female hormones. If you practice with a high-protein diet and eat more papaya and mango, the physical effect will be more obvious.
4. Fourth place: aerobic boxing. Although aerobic boxing is aerobic exercise, the energy consumed by instant exertion during practice is close to anaerobic exercise. The study found that the biggest advantage of aerobic boxing is that it can make people's bodies move all the time. As long as they practice/kloc-0 once a week for 3 months, their visceral metabolism level will be greatly improved, and their basal metabolic rate will be increased by 9%.
Aerobic boxing is called "once and for all" by American sports experts, because it can significantly improve the metabolic rate and make the body slim unconsciously without long-term regular practice.
5. Fifth place: Pilates. From the perspective of calorie consumption alone, Pilates is not the best way to lose weight. It is more peaceful than yoga and is a static exercise. When you practice Pilates, your muscles are constantly contracting, expanding and contracting again, and the speed is very slow. Although you can't consume calories, it is difficult to change the muscle length in adulthood, but as long as you keep practicing Pilates for more than 3 months, the muscle ductility will increase by 65,438+00% and the ligament will increase by 3%.
Japanese sports medicine experts said that to consolidate this "extension" effect, you can walk home after practicing Pilates. Soothing aerobic exercise can not only keep tired ligaments for a long time, but also get a moderate rest. Never do high-intensity anaerobic exercise after Pilates, which will only make muscles ache and twitch, and the hard-won "stretching" effect will be wasted.
Phoenix network-must know! TOP5, the most fat-burning exercise in the gym.