Five efficient Fat-burning exercises
In life, there are many people who lose weight. It is no exaggeration to say that 7 out of 10 people want to lose weight. Because of the improvement of life quality, many people's lazy nature is exposed. Usually do not love exercise, and like to eat a variety of high-calorie food, often stay up late to eat snacks, resulting in daily intake of calories are excessive, the body is easy to get fat.
With the growing number of obese people, there are countless people who want to lose weight. Only insist on exercise, can let the body healthy thin down, but many people are still very lazy, by hook or by hook to find some simple easy weight loss shortcut, in the end, weight loss is not successful, but also harm the body.
So, want to ensure the health of the body at the same time, let the figure thin down, only adhere to exercise + control diet + ensure sleep is the correct approach.
There are many weight-loss exercises with different levels of difficulty and fat-burning efficiency. Some people like to lose weight by running, while others like to lose weight by cycling. In a word, keeping exercise is the best choice to lose weight.
Here are 5 common aerobic exercises in our daily life, ranked according to the efficiency of fat burning, and see which aerobic exercise is more efficient in fat burning.
First place: jump rope
Didn't expect that? There are five common sports, fat burning efficiency is the best rope skipping.
According to some data, jumping for 10 minutes at a rate of 140 rope jumps per minute can burn as much fat as jogging for an hour. In general, jumping rope can burn 850-1250 calories per hour at different speeds (slow to medium to fast). Jumping rope can not only burn fat effectively, but also promote the development of muscles, improve the heart and lung function, so that the whole body can get exercise.
Second place: Swimming
Swimming also has a high fat-burning efficiency, and it is especially recommended for exercise with low joint loss.
Breaststroke swimming can burn 845 calories per hour. The biggest feature is that swimming is carried out in water, and the buoyancy of water greatly reduces the impact force of the movement on the knee joint, thus reducing joint wear. In addition, in the cold water environment, the heat dissipation of the human body will be improved, and the heat dissipation area is relatively large, so the fat-burning efficiency will be further improved.
Swimming is especially recommended for those who have suffered knee damage or have a large weight base.
3. Running
Running came in third, but it was the number one exercise most people chose to lose weight. On average, an hour of jogging burns around 600 calories, but your fat-burning efficiency increases as you run faster. Running is not very restrictive, although more restrictive than jumping rope, but it is also a simple and convenient sport. Running can also improve cardiopulmonary function, boost dopamine secretion, get rid of stress, and make you feel good, so running is also good for physical and mental health.
Fourth place: Cycling
Cycling burns around 450 to 600 calories per hour, although the rate of fat burning also depends on the speed of the bike. Cycling also improves cardiopulmonary function and improves nervous system sensitivity. It can also effectively exercise lower limbs and enhance physical endurance, and has rehabilitation effect on lumbar diseases, such as lumbar disc herniation.
5. Walk fast
Brisk walking is a popular exercise. Although it can only consume about 300 calories per hour, we usually spend more time walking than doing any exercise. Therefore, walking more every day can also make our figure thinner.
Walking fast is also more convenient, you can choose to walk to work, not only can reduce the cost of transportation, but also can achieve the effect of weight loss.
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