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The fastest and most effective way to lose weight

21 People involved  2021年04月24日 08:27  classification : Lose weight fast  comment

The fastest and most effective way to lose weight

   walk with weight

   Calories burned for 30 minutes of fast walking: 883 joules

  The calories consumed by walking for 30 minutes in a weight-bearing vest: 971 joules

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

   According to Kathy Stevens, a well-known fitness coach in the United States, if you wear a weight-bearing vest when you are walking, it can help you burn 10% more calories. However, this kind of load-bearing vest can only carry a weight of about 36 kilograms at most. These load-bearing objects are lumpy and can be loaded directly in the pocket of the vest.

   Stevens also said that putting on a weight-bearing vest is better than tying a sandbag on your legs or lifting dumbbells in your hands, which is more conducive to perfect posture for bodybuilders.

   However, for safety reasons, the weight should not exceed 20% of your body weight. If you don’t like this weight-bearing method, you can also try to hold two long poles in your hands. Although they weigh only 0.5 kg, they can help you burn 20-25% more calories without any side effects.

  Swim

Swimming is the best way to lose weight. It is very suitable for summer. Swimming is a good systemic exercise and is very effective in improving cardiopulmonary function. However, you should pay attention to swimming, do not pursue speed, just meet the heart rate requirement, and stick to it for a week. 2 times the effect is better.

   running/walking fast

Running is recognized as the best healthy way to lose weight. If it is outdoor running, it will be restricted by the environment. It is more convenient to choose a treadmill. Letting go of the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first The handrails should be released under the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the Weight loss effect. Use the interval method to exercise on the treadmill, that is, you can exercise at a high speed for a while, and then switch to a lower speed for cycle exercises.

   Relaxing aerobic exercise to lose weight

If you master the strong and weak rhythms during half an hour of aerobic exercise, you can achieve a multiplier effect with half the effort. According to Dr. Catherine Jackson, Director of the Department of Exercise Function of California State University, “If you continue to do high-intensity exercise, you will quickly You will be exhausted, but intermittent rest and recovery can help you maintain this high intensity level."

   When riding a bicycle with one leg hard

   Calories consumed for 30 minutes of exercise on a scooter: 950 joules

  The calories consumed after 30 minutes of exercise after interspersing the interval of a single leg's force: 1138J

   When you are working out on a scooter, intermittently let one leg pedal harder to increase the intensity of the exercise. At the beginning, you can pedal both legs together at a moderate intensity for 4 minutes, and then focus on the left leg and pedal at a high intensity. After 30 seconds, change the right leg as the main force leg, and kick for another 30 seconds. Then, both legs are kicked together at medium speed for 4 minutes as adjustment and recovery. In this way, one-legged hard kick for 1 minute every 4 minutes, for a total of 30 minutes of exercise. Michael Yusef, the fitness education manager of the Chelsea Pears Sports Center in New York, said that this one-legged cycling exercise can help you burn 20% more calories.

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