Running only ranked third, there are still better than the running effect of fat burning campaign, followed by Xiaobian look down.
Mountain climbing
Mountain climbing, climbing and climbing the stairs are similar, the mountains tend to be high, the air is thinner and our oxygen demand is greater.
Mountain climbing exercise on cardiopulmonary function is very beneficial, the energy consumption is also great, for reducing fat also have good results.
Play basketball (469 kcal / h)
I believe many boys like to play basketball or like to watch basketball games, play basketball is a full-body sports, exercise intensity, calorie consumption is large, not only can play basketball to lose weight, but also to shape the beautiful muscle lines, there is a good Shaping effect, but also has great benefits to the development of bone, is of great help to improve the height of young people.Right put on your favorite NBA star's ball suits, ride in the arena ~
Go fast (speed 8km / h) (655 kcal / h)
Walking, free from space constraints, walking fast for 30 minutes consumes 10 times more calories than normal walking at the same time.
Walking faster than walking is more effective than jogging, and exercise can be 30% -40% higher, making it one of the easiest and most effective aerobic exercises.
Bicycle (speed 19-22.4km / h (660 kcal / h)
Cycling, a movement that affects the effects of fat burning on a number of factors, still does not change the fact that it has a high fat burning efficiency.
70kg of people riding bicycles, riding 19-22.4 kilometers per hour (relax ride) speed 1 hour consumption of 660 calories, usually at a relaxed ride rate exercise, you can achieve better fat reduction effect.
Run
Run
It is a project of choice for all people who want to exercise and do not know which sport to exercise. However, not everyone can achieve the same effect of running. The energy consumed by running is affected by the time and speed of running.
For example, to 60kg adults for example
6km / h speed, energy consumption of 458 kcal per hour
6.5km / h speed, 1 hour energy consumption of 498 kcal
7km / h speed, energy consumption 539 kcal per hour
7.5km / h speed, energy consumption of 571 kcal per hour
8km / h speed, 1 hour consumption of energy 611 kcal
8.4km / h speed, 1 hour energy consumption 643 kcal
9.7km / h speed, 1 hour consumption of energy 724 kcal
10.8km / h speed, energy consumption 804 kcal per hour
11.3km / h speed, energy consumption of 844 kcal an hour
12.1km / h speed, energy consumption of 925 kcal per hour
12.9km/h, consumes 1005 kcal for 1 hour
13.8km/h speed, consumes 1045 calories in 1 hour
14.5km / h speed, 1 hour consumption of energy 1126 kcal
16km / h speed, 1 hour energy consumption 1206 kcal
17.5km / h speed, 1 hour consumption of energy 1367 kcal
Obviously, at different running speeds, the energy consumed per hour is also different. You can choose different strengths within the exercise intensity you can accept. Of course, this intensity should not be too low, otherwise it will lose its sporty effect.
Recommendation: male running speed at 8 ~ 10km / h
Female running speed at 6 ~ 8km / h
Swimming (Breaststroke) (845 kcal / h)
Swimming calorie consumption, but also reduce the movement of the joint wear and tear, water buoyancy, resistance and pressure on the human body is an excellent massage.
A normal-speed breaststroke consumes 845 calories an hour, an hour of butterfly stroke consumes 938 calories, and slow dog planing (46m / min) consumes 657 calories an hour.
However, it is worthwhile to swim in the summer to comfort and burn fat.
Skipping (medium speed) (845 kcal/hour)
Skipping rope, science shows that jumping 10 minutes, jumped 140 times per minute, the effect of exercise is equivalent to jogging half an hour.
Slow skipping consumes 657 calories per hour, medium-speed skipping consumes 845 calories per hour, and fast skipping consumes 1032 calories per hour.
Skipping can not only help you lose weight, but also make the muscles symmetrical powerful, and will make your respiratory system, heart, cardiovascular system fully exercise.
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