Running, especially high-intensity running for a period of time, is one of the most strenuous exercises, burning more calories than some other regular exercises.
If a person weighing 70kg jogs for 30 minutes, he can burn about 378 calories. Running faster, or alternating with jogging, can further increase the number of calories a person burns.
rope skipping
Skipping rope has the same exercise effect as running, and it can also cultivate a sense of balance and coordination.
A person weighing 70kg can consume 29 1 calorie by skipping rope for 30 minutes.
swim
Swimming is a high-intensity exercise, and it is easier to exercise joints than running and skipping. It also makes people feel more comfortable for people who don't like fever and love sweating.
A person weighing 70kg can consume 2 18 calories by swimming for 30 minutes.
In order to burn calories to the maximum, you can swim quickly. Leisure swimming consumes much less calories.
Ride a bike
Riding leisurely on a flat road will not burn a lot of calories, but strenuous riding, whether using an exercise bike indoors or riding on an outdoor mountain road, can exercise leg muscles and burn a lot of calories.
A person weighing 70kg can consume 29 1 calorie by riding outdoors for 30 minutes at a speed of 20km per hour.
High intensity interval training (HIIT)
HIIT combines high-intensity aerobic exercise with low-intensity exercise or anaerobic exercise. Therefore, it can help a person burn more calories.
Some studies show that even after exercise, intermittent training can still burn calories by maintaining a high metabolic rate.
HIIT will also increase the body's demand for oxygen, thus burning more calories. Interval training can be added to any sport.
You can try the following methods:
Do a typical exercise, but do explosive exercise for a short time with the greatest ability. For example, jog for 30-60 seconds every 3 minutes.
Add weight training to aerobic exercise. For example, every few minutes, get off the indoor exercise bike and rest for a minute, and practice squatting or lifting weights.
Swim across the pool as fast as you can, and then swim back leisurely. Repeat 10- 15 times.
Factors affecting heat combustion
Weight: The heavier a person is, the more energy his body needs.
Exercise intensity: The greater the exercise intensity, the more calories are consumed.
Exercise duration: The longer you exercise, the more calories you burn.
Muscle: It takes more energy to maintain muscle than fat, so it needs to burn more calories.