Calorie consumption table:
Swimming: one hundred and seventy-five calories per half hour. It is a whole-body coordinated movement exercise,
It is good for enhancing cardiopulmonary function and exercising flexibility and strength. It is also conducive to the recovery of health of the sick, the recovery of women's physical shape after childbirth, and is a good exercise for the elderly and the physically thin and weak.
Athletics: Every half hour can consume 450 calories. It can make the whole body get exercise.
Basketball: 250 calories per half hour. It enhances flexibility and strengthens cardiorespiratory function.
Bicycle: consume three hundred and thirty calories per half hour. It is very favorable to the heart, lungs and legs.
Jogging: three hundred calories per half hour. It is good for the heart, lungs and blood circulation. The longer you run, the more calories you burn.
Walking: seventy-five calories per half hour. Beneficial for cardiorespiratory fitness, it improves blood circulation, mobilizes joints and helps with weight loss.
Jumping rope: four hundred calories per half hour. It is a bodybuilding exercise, which is quite helpful for various organs such as cardiopulmonary system, coordination, posture and weight loss.
Volleyball: one hundred and seventy-five calories consumed per half hour. Mainly enhances flexibility, bounce and stamina, and benefits the heart and lungs.
Table tennis: 180 calories per half hour. It is a full-body exercise, good for the heart and lungs, and can exercise the movement of the center of gravity and coordination.
Exercise to lose weight must be arranged in the fasting time, because at this time the energy consumed by the movement is mainly provided by fat oxidation, so it is appropriate to carry out in the morning and afternoon, and adhere to the daily exercise, at least 4 to 5 days a week to achieve a certain effect of slimming.
One, daily control method
1
Drink more water
Drink more water more water can not only promote metabolism, promote sweating, urination, detoxification, and drink more water can make a person have a sense of fullness and not easy to eat more, thus reducing food intake.
Tips: Drink more water, not more drinks ah. Drinks are high in sugar and easy to grow meat.
2
More chewing
More chewing when eating teeth to chew more food, try to chew, chew fine, to slow down the speed of eating, so easy to get a sense of satiety so that you can reduce the amount of food intake at mealtime.
Tips: more chewing method you can first chew 5 times with the right side of the teeth, and then with the left side of the teeth to chew 5 times, and then repeat once more, and finally with both sides of the teeth to chew 10 times. Don't get tired of ah, weight loss has not been successful, chewing still need to give strength.
3
Do not snack
Do not snack want to lose weight, since even eating so much attention to detail, so the night snacks are never eaten. Because after the night snack people will enter the sleep stage, night snacks intake of nutrients will not be able to consume and transformed into fat to gain weight. If you want to give up, then please late-night snacks.
Tips: want to lose weight snacks can not eat, be sure to hold on ah, top temptation can successfully lose weight
Two, sports diet
1
jogging diet
jogging action is simple, the amount of exercise is also easy to adjust, the effect of slimming is more significant. In jogging, waist, back and limbs are in constant motion, in addition to effective fitness, but also burn fat, thus reducing the storage of body fat, to achieve the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters per day, just run as normal, without running on the forefoot. After running to carry out muscle stretching action for about 15 minutes.
2
Skipping Rope Diet
From the amount of exercise, continue to jump rope for 10 minutes, and jogging for 30 minutes or jumping aerobics for 20 minutes of energy consumed by comparable. Therefore, jumping rope is also a kind of aerobic exercise that can consume a lot of calories in a short period of time. When you first learn, only in place to jump for 1 minute, 3 days later you can jump for 3 minutes, 3 months later you can jump for 10 minutes, half a year after the daily implementation of the "series of jumps".
3
Climbing stairs to lose weight
Climbing the stairs for 30 minutes can consume 260 kilocalories, 10 times more than sitting, 4 times more than walking, 2.5 times more than swimming, equivalent to jogging 800-1500 meters.
4
Doing housework to lose weight
Doing housework is a better slimming exercise, often roll up your sleeves to do housework, you can burn more calories. Although housework is a very trivial thing, but the accumulation of small into many, as long as persistent, you can achieve a very good slimming effect.
5
Yoga diet
Yoga is not only fitness, the effect of slimming is also quite good. Yoga diet is different from aerobic exercise, it is under the premise of worship and cultivation, improve metabolism, so that the whole body blood circulation accelerated, so as to change the proportion of fat and muscle in the human body, reduce the size of fat cells, and burn excess fat.
6
Bicycling diet
Compared with other aerobic exercises such as running, bicycling to lose weight is more refreshing. To do cycling to lose weight, you have to do the following:
1, be sure to get up early. In the morning, the human body is only the most vigorous period to get up and exercise more enough to better accelerate the body's metabolism.
2, choose a good location. Usually, we are busy with work, school have not had the time to carefully appreciate the people and things around us. So, in order to increase the interest of weight loss in order to make up for our shortcomings, the best place to choose again outdoors.
3, instead of exercise. Sometimes can not squeeze out a dedicated time to lose weight, you can 1 week to ride a bike twice or ride a bike to work.
7
Climbing weight loss method
Climbing can not only exercise, but also can cultivate people's sentiment, is a good fitness program. It can not only strengthen the muscles and bones, but also improve the waist, leg strength, traveling speed, endurance, body coordination and balance and other physical qualities, strengthen the heart, lung function, enhance the ability to resist disease. Fitness and weight loss at the same time and exercise the body, two birds with one stone! But before climbing the mountain to understand their own physical condition, the old and sick to be cautious and behavior.
7
Sit-ups for weight loss
The correct way to do sit-ups is as follows:
The body is lying on the floor on the mat, the knees are bent to 90 degrees, the feet are flat on the ground. It is important not to immobilize the feet on the flat floor (e.g., by having a
partner hold the ankles in place with their hands), otherwise the thigh and hip flexors will join in the work, thus reducing the workload on the abdominal muscles. The best performance for sit-ups: age under 30 should be 45 to 50 per minute; 30 years old should ideally do 40 to 45 per minute; 40 years old should do about 35 per minute; 50 years old should try to achieve 25 to 30 per minute. Women can lower the standard appropriately.