Fat Reduction Sports List
It sounds like a good look
Do you think it is running?
The wrong one is...
Aerobic Exercise 1: Swimming → 800 Cards
Burning calories: About 800/hour swimming is the best way to lose weight because it uses almost all of the body's muscles. In addition to this, swimming can also create positive psychological emotions because it is a pleasant experience. Activities, in the water no longer feel tired, play a comfortable, more importantly, swimming is conducive to the health of the heart and lungs.
Aerobics II: Hockey → 700 Cards
Burning calories: 700/hour ice hockey is a sport in which a 6-man team uses clubs and hockey to compete. Goal score on goal of the game. It is an exciting and exciting sport that often occurs during high-speed movements. Ice hockey takes place in the indoor skating hall. There are hoardings around the hockey court, with goal at both ends, and a goal area in front of each goal.
Calorie consumption: 700 calories per hour. This is the highest calorie exercise in indoor sports, which is equivalent to a ham meal.
Aerobic Exercise III: Running → 600 Cards
Burning calories: 600/hr If you want to lose weight, run! Running can make you feel free from extra weight and relieve stress. You don't need to spend too much time and money to run. You can do sports in many places, running around neighborhoods, parks, and stadiums. Stick to 30 minutes a day. After two weeks, you will feel very relaxed and you will feel no weight. However, one thing to note is that you should choose a pair of good running shoes when you run, so that you can protect your joints and ankles, so as to achieve healthy weight loss.
Aerobic Exercise IV: Dance → 600 Cards
Burning calories: 600-800/hour Dancing can train your entire body and create a perfect body shape. In addition it is a good way to relax. When you have a little free time, you can put your favorite music at home and dance your hands and feet. Or participate in dance training classes, clubs, etc. Every day you try to dance for an hour, the muscles of your body can be drilled.
Aerobic Exercise Five: Stepping on a Bicycle → 500 Cards
Burning calories: 500-1000/hrs. How much you can use to burn your body's calories, depending on how fast you step on the bike's pedals. It's also a very enjoyable outdoor activity.
Aerobic Exercise VI: Playing Tennis → 500 Cards
Burning calories: 500-1000/hr A very heart-healthy sport, playing tennis. It will give your arms and legs plenty of exercise in a short period of time. The sport of tennis can also help those women who want to lose weight, exercise at least three times a week, and adhere to the obvious slimming effect for two months.
Aerobic exercise seven: skipping → 440 cards/min
Burning calories: 440/hour skipping rope is also a good aerobic exercise to burn fat. Jump rope can consume 440 calories in 30 minutes. To lose 1 kilogram of fat to consume 7,200 calories to calculate, skip rope less than 5 hours you can lose 1 pound of fat.
Aerobics Eight: Walk → 360 Cards
Burning Calories: 360/Hour Have you ever heard the phrase "walking to create beautiful legs?" Yes, walking is an effective cardiovascular exercise that helps you stay in shape and improve your digestive system. Walking can be done anywhere. Stick 30 minutes each day to achieve fat burning.
Aerobics Nine: Golf → 360 Cards
Burning calories: 360/hour. This sport, once known as the Noble Movement, is now more popular. The cost of starting a home and renting a venue is not much more expensive than tennis, and once you learn it can be addictive.
Heat consumption: Playing on the driving range consumes far more calories than on the court, about 360 calories per hour, which is equivalent to consuming a bowl of preserved egg lean porridge.
Aerobic Exercise Ten: Fitness Ball → 340 Cards
Burning calories: The 340/hour fitness ball is suitable for all people to exercise, even for those who need rehabilitation. It can also be considered as a rehabilitation tool. It has good fitness effects, especially for the spine and pelvis. Relatively safe when exercising, it is not prone to damage.
Heat consumption: 340 calories/hour, equivalent to a "storm" that consumed a cup of DQ.
Fat loss precautions
1, before exercise to add protein
Protein can instantly increase the vitality of the body. If you eat a snack containing high-quality protein, such as eggs, sesame seeds, walnuts, etc., 90 minutes before your workout, the same weight lifting exercise will increase your load capacity, and your body will naturally burn more calories than usual. However, eating by exercise time should not be too close.
2. The diversity of sports
Every time you go to the fitness center, you do the same exercises. With the same amount of exercise, you will burn less fat than once. This is why every time you lose weight is a good reason for the early results. If you choose to jog today, you should try aerobics or swimming tomorrow, and the most important thing is to change it regularly and give the body different stimuli. The calories burned will also rise linearly.
3. Maintain training interval
People must continue to exercise for more than 40 minutes before fat begins to burn. The best way to reduce fat is to lengthen the exercise time as much as possible. Try interval training, complete the exercise program in several segments, rest and rest again. For example, exercise for 2 minutes at a speed of 7 km/h on a fitness bike, then practice for 2 minutes at 5 km/h, then return to 7 km/h, and practice for 45 minutes.
4. Healthy and reasonable diet
Eat more vegetarian food, eat less meat and starchy foods, but not over-diet, otherwise it will hurt the body, it is recommended that you can use cassia seed, wolfberry, black oolong and other groups for the determination of Wu Tang, wolfberry can play a role in protecting the spleen and stomach , Often drinking Du Wu Tang this group of tea, does not affect the diet and physical health, but also help to detoxify fat, can play a multiplier effect.
5. Warm up before exercise
The consumption of fat takes a long process. When you feel warm and slightly sweaty, your fat just enters the burning state. This process takes 15 to 20 minutes, which means warm-up. In short, you ride 30. Minutes of cycling, but the first 20 minutes is “white practiceâ€. Do some strength training first. Muscle is the body’s heating device. Warm up in 10 minutes so that when you start cycling, the whole process burns fat.
6. Exercise in the morning
Fat is a bully thing. When you feel tired, it will accumulate unbridled in your body. On the contrary, when it is full of energy, it will be nothing. Kinesiologists believe that exercising in the morning can allow a whole day's metabolism to be at a high level. The more active the body, the more calories it naturally consumes. Relatively bad air in spring, after 7 o'clock exercise can avoid the peak of air pollution.
7. Focus on attention
The idea is very magical, especially when it comes to sports. When you are exercising, you should focus your attention. If you exercise to a certain part of the body's muscles, then the body's attention and sensation should also focus on that part, exercise will be better. When you perform leg exercises, combining movements and focusing attention on the abdominal muscles and gluteal muscles, you can increase the strength of these muscles and make your pace stronger and more powerful.
8. Consciously move more arms
The fitness coach made me swing my arm a lot while running, but I think it was funny. Listening, the coach is right. Doing this will allow you to complete the whole body exercise while consuming the same physical force. The upper body and the lower body will heat up at the same time, resulting in a 1+1>2 effect. The correct swing arm movement: The elbow is bent approximately 90 degrees. The arm swings from 15 to 20 centimeters behind the buttocks and forward to the height of the chest.
9. Breathing with your nose
When you exercise, inhale and exhale through your nose instead of your mouth, which stabilizes your heart rate. You know, when the heart rate reaches a certain rate, you will feel breathless and give up giving up. In contrast, controlling heart rhythm can increase physical endurance, effectively extending exercise time by 15 to 20 minutes and burning more calories. At the beginning you will feel uncomfortable and don't feel discouraged. After 6 to 8 times of practice, you will gradually get used to it.
10. Exercise on the beach
This law of consuming more calories is simple and easy to remember: The softer the ground on the playing field, the more calories you may consume. For example, walking or jogging on the beach or on the grass will be more effective than doing the same exercise on hard ground. The softest is water, so the heat consumed in the water exercise is also the greatest. Try it in your own bathtub and you will understand.
Caution after exercise Do not eat for 30 minutes after exercise.
At this point, the gastrointestinal blood vessels are in a contraction state and eating will affect digestion.
After exercise, the body is acidic and eat more alkaline foods such as fruits and vegetables.
Do not drink plenty of water after exercise. Water temperature should be controlled at 8°C～14°C.
No more than 800 ml per hour
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