6 exercises with the most obvious weight loss effects

　　1. Relaxing aerobic exercise

　　If you master the rhythm of strength and weakness during half-hour aerobic exercise, you can achieve twice the result with half the effort, that is, add gentle recovery time between high-intensity exercise. It is also half an hour of aerobic exercise. This kind of exercise with a strong and weak rhythm consumes twice as many calories as an exercise with a smooth rhythm. If you do high-intensity exercise continuously, you will be exhausted quickly, but intermittent rest and recovery can help you maintain this high-intensity level.

　　Calories burned while exercising steadily on the elliptical machine for 30 minutes: 1222 joules

　　Calorie consumption for 30 minutes of exercise with strong and weak rhythms: 2444 joules

　　2. Use one leg while riding a bicycle

　　When you're working out on a scooter, intermittently pushing one leg harder can increase the intensity of the exercise. At the beginning, you can pedal with both legs at medium intensity for 4 minutes, then focus on the left leg and pedal with high intensity. After 30 seconds, switch to your right leg as the main power leg and push for another 30 seconds. Then, pedal with both legs at a medium speed for 4 minutes as a way to adjust and recover. In this way, push hard with one leg for 1 minute every 4 minutes, a total of exercise 30 minutes. Michael Yusef, fitness education manager at Chelsea Pyles Sports Center in New York, says that this single-leg pedaling exercise can help you burn 20% more calories.

　　Calories burned by exercising on a scooter for 30 minutes: 950 joules

　　Calorie consumption of 30 minutes of exercise after interspersed single-leg exertion intervals: 1138 joules

　　3. Drinking water consumption method

　　Neil Magee, a spokesperson for USA Gymnastics, said: "If you just sit and drink glass after glass of water, no matter how many glasses you drink, it won't help your metabolism. But if you exercise, the situation is different! When exercising, the metabolic rate in the body increases and the body begins to burn fat. At this time, the human body needs a lot of water to maintain a balanced temperature, so be sure to drink more water, preferably mineral water or boiled water. ”Especially today when sports water is very popular, Nestlé water nourishing, vitality cool, pulsating water with protective factors can not only effectively promote circulation in the body, adjust metabolism, let you experience the beauty of internal and external cleansing, but also resist harmful bacteria and increase beneficial flora, thus promoting gastrointestinal health. healthy . In this case, drinking water can help you burn 10% more calories.

　　4. Split exercise time

　　Yusef also suggested that bodybuilders split their usual exercise into two stages. For example, if you used to run 5 kilometers every day, you can split it into 2.5 kilometers in the morning and 2.5 kilometers in the evening. He said: "When your workout time is shortened, you can try to increase the intensity so that you can burn more calories over the same distance. ”

　　Running once a day (30 minutes at 40 seconds/100 meters): 1356 joules

　　Running 2 times a day (15 minutes at 30 seconds/100 meters): 1528 joules

　　5. Walk with weight

　　Kathy Stevens, a fitness instructor at the Folds Center in California, USA, said that wearing a weight-bearing vest while walking quickly can help you burn 10% more calories. The weight-bearing vest can carry up to about 36 kilograms of weight. These weight-bearing objects are in blocks and can be placed directly in the pocket of the vest. Stevens said weight-bearing vests are more effective than sandbags on the legs or dumbbells on the hands, helping bodybuilders control their body posture. For safety reasons, do not carry more than 20% of your body weight. If you don't like this weight-bearing method, you can also try holding two long poles in your hands. Although they weigh only 0.5 kilograms, they can help you burn 20 to 25% more calories without any side effects.

　　Calories burned by walking briskly for 30 minutes: 883 joules

　　Calories burned by walking in a weight-bearing vest for 30 minutes: 971 joules

　　Calories burned by walking with a long pole for 30 minutes: 1059 joules

　　6. Pay attention to posture

　　Ken Fitzgerald, director of Loft Jem Fitness in New York, said that when you are on a stepper or elliptical machine,

　　Or when exercising on a treadmill, let your arms swing naturally, or gently place your hands on the handles of the equipment. It allows you to burn 10% more calories. "When you're leaning against the handlebars, you're not getting enough exercise," he said. ”

　　Calories consumed by exercising on a stepper and leaning on the handrails for 30 minutes: 732 joules

　　Calories burned by exercising for 30 minutes without leaning on the armrests: 812 joules