For a long time, running, the simplest form of calorie-burning exercise, has deeply attracted the French. In France, more than 8 million people run. Except for a sportswear and a pair of comfortable running shoes, the rest depends on whether you want to act or not. If you run at a speed of 10 km/h, you can consume 500 calories per hour on average. It should be noted that you should keep relaxed when running. Because jogging for a long time is more helpful for fat excretion.
2. Cycling and swimming
These are two exercises that burn fat slowly. Riding a bike is the ideal fat? Burner? It is recommended to exercise two or three times a week for 45 to 60 minutes each time. Whether at home or outdoors, cycling rarely causes muscle or tendon damage, and it also helps the operation of the cardiovascular system. Cycling can consume 300 to 500 calories per hour, depending on one's physique. Breaststroke, butterfly, freestyle, any stroke is good! Burn 200 to 600 calories per hour, exercise your joints, relax yourself and exercise your muscles. Nothing can shape your figure like swimming.
3. Gymnasium
In the gym, listening to music can burn calories, strengthen muscles, enhance flexibility and get rid of fat. It is also an ideal choice for slimming. In addition, you can try low-impact aerobic dance. And Christopher Ronicke &; Davina aerobics (a fitness program that was once broadcast on French TV) is relatively more modern. Low-impact aerobic dance, which combines fitness and aerobics, is a good training method with soft movements. You can burn an average of 350 calories every 30 minutes. Of course, don't forget to exercise your legs and hips in the gym. Generally speaking, an hour of dance practice can burn 400 to 500 calories. What else can shape and improve your figure? That's fitness boxing. You don't need special boxing gloves, but you need enough physical strength This is a sport for someone who wants to vent. Fitness boxing mobilizes all parts of the body, and 45 minutes of high-intensity training can consume 350 to 400 calories.
Five misunderstandings of exercise to lose weight 1. You can lose weight by jogging for 30 minutes every day.
Studies have proved that only when the exercise lasts for more than 40 minutes can the body fat be mobilized to supply energy with glycogen. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious. Therefore, for dieters, properly changing the exercise mode within the guaranteed exercise time can also prevent local fatigue, increase calorie consumption and achieve good results.
2. Drinking alcohol during exercise fatigue can relieve fatigue.
After strenuous exercise, people's physical function will be at a higher level. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which will be more harmful to the liver and stomach than usual.
3. After a period of exercise, the muscles will not relax.
After a few weeks of exercise, the tissues in the body began to change, the muscles gradually relaxed, and the fat began to grow due to the reduction of calorie consumption. Therefore, exercise is not a once-and-for-all thing, and the interval between forcibly stopping exercise should not be too long.
You can lose weight as long as you exercise more.
? how much is it? This is a relative figure. What sport is it? how much is it? how much is it? To what extent will it be suitable? There are many scientific reasons, so we can't generalize them. It is not advisable to lose weight in a hurry. The correct way is: under the guidance of experts, make a gradual exercise plan suitable for your own situation, exercise 5-6 times a week for 45-60 minutes each time, and add a reasonable diet to lose 1-2 kg per month. If you stick to it, it will be easy to lose weight.
5. Only sweating is effective.
Sweating without sweating cannot be used to measure whether exercise is effective or not. The sweat glands of human body are different, which are divided into active and conservative types. Warm-up is first to adapt to the subsequent exercise, which is conducive to stretching and avoiding injury. Warm-up is not necessarily sweating.