The results of the study tell us that high-intensity exercise consumes sugar in the body, while long-term low- and medium-intensity exercise can actually consume fat. Such as jogging, cycling, this kind of exercise time can adhere to a longer, will breathe, but also can not say what is not the best sport!
However, what you usually run for a long time will be tired and boring, so today Xiaobian to introduce the fat burning list of aerobic exercise, to see what sports on the goal to reduce fat to the best partner!
No.7 World recognized fat killer: Bobby Jump
30 minutes burn fat 298 kcal
Known as "the world's recognized fat killer" - Bobby jump, people who want to lose weight have experienced how much to do Bobby's sour:
Keep standing, feet slightly open, knees slightly bent
Squat
Jump back with your feet, and let your body show a supportive posture
Do some push-ups
Finished push-ups and retracted legs
Jump up
During World War II, the US military modified this action slightly to use it as a physical fitness standard for detecting new recruits. If you can achieve 41 or more points in one minute, it means that you have excellent physical performance; if you cannot achieve 27 points, it means that you have poor physical strength. However, the Bobbi jump is actually only 7th in the Fat Burning List. . .
No.6 Does not hurt the knee, does not thicken the legs: rowing machine
30 minutes of fat burning exercise 316 calories
When operating a rowing machine, it will also bring along 9 major muscle groups, including legs, buttocks, cores, shoulders, back, and arms. It is an indoor exercise that can train muscle while reducing fat. Even if we manage to use the rowing machine to exercise!
For those who are afraid of skipping their knees and are not able to go out jogging, Hot Jun is particularly recommended to use a rowing machine. It will burn 316 calories in 30 minutes! The disadvantage is probably that the rowing machine must be in the gym to use
No.5 Childhood playthings accompany you: thin rope
30 minutes of exercise to burn fat 372 kcal
Skipping rope is the fat burning killer in family training, and it is also the best equipment for training cardiopulmonary function. In the daily training of boxing and fighting athletes, skipping rope is also indispensable. When I was a child playing this sport, I felt real simple. Now we basically have a hard time skipping for more than 10 minutes! (do not believe to try)
According to the American Sports Medicine Association, skipping ropes can burn 372 kcals for 30 minutes. However, it is impossible to continue skipping for so long. It is recommended to use intermittent training (that is, to skip 2 minutes and take a rest for 1 minute.) Cycle) is reasonable.
In addition, many girls are concerned about skipping rough and thick legs, in fact, if your core (ie, waist and waist) is relaxed when skipping, then the calf will have to bear a relatively large burden, and the stimulation of calf muscle will be Bigger, so remember to tighten your waist while skipping!
No.4 Simple and Crude Fat Loss: Jogging
30 minutes of exercise burn fat 378 calories
Of course, the most common and simple jogging exercise is super-fat. If you can hold on and endure this relatively constant running sport, a 70-kilometre man can burn 378 kcal for 30 minutes of jogging. The faster you run, the more you can consume!
No.3 Fat Burner: Swimming
30 minutes of fat burning exercise 409 kcal
In the process of swimming, not only the hands and feet, but also the core will be locked to keep the body floating smoothly. It is also an aerobic exercise in which the whole body participates in the exertion. Have you heard of Phelps' Olympic food?
It's because every day training swim is really tired, after all, it can consume 300-450 kcal for 30 minutes. But if you don't eat much, you can't hold on!
No.2 Boring Terminator: Rock Climbing
30 minutes of fat burning exercise 490 kcal
Whether indoors or outdoors, when climbing, every muscle in the whole body works together (including the largest muscle group in both the back and the legs), and a 70-kg adult man after 30 minutes of climbing Can consume 490 kcal!
Feel that the general aerobic is very boring, you can try to play indoor rock climbing weekend, while exercising muscle and heart and lungs!
No.1 Fat Loss Party's Favorite: Tabata Training
Sports Fat Burn 495 Kcal 30 Minutes
Tabata training is a high-intensity training mode that burns a large amount of calories in a short period of time. Do your best for 20 seconds of training. After 10 seconds of rest, you may not feel much at first. After 3 or 4 rounds, you will feel the screaming of muscles and the sourness of sweat erupting!
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