Which sports are the best for weight loss

Among so many aerobic exercises, which one has the most weight loss effect?

1. High-intensity interval exercise (HIIT)

High-intensity interval exercise (HIIT) is an intermittent exercise with an interval of “one movement, rest, one movement, rest”. It may be a 30-second squat rest for 30 seconds and then a 30-second single-leg Lunges rest for 30 seconds. Or the way of running, a 1-minute jog, a 2-minute sprint followed by a 1-minute jog, a 2-minute sprint. This training combines muscle strength and aerobic exercise.

In recent years, studies have shown that HIIT exercise is the best for burning fat and losing weight among all aerobic exercises. It not only allows you to maintain a higher heart and lung rate during exercise, after the exercise is over, the effect of sustained fat burning can be achieved.

2. Swimming

Swimming is actually a physical exercise. Research statistics show that if a person weighing 60 kg takes 30 minutes of freestyle swimming, he can consume 525 kcal.

Studies have shown that swimming and running have different exercise effects. After running, you will feel thirsty and have a large demand for water, but after swimming, you will feel hungry and have a large demand for meat and sugar intake. Therefore, if you cannot control your dietary intake after swimming, you may not only lose weight, but will also make you fatter.

3. Jogging

This is the most commonly thought of aerobic exercise when it comes to weight loss. Running is a very healthy way of exercise, and it is simple and convenient, not easy to be injured, and the easiest to accept. For the fat burning effect, losing weight can improve the heart and lungs and effectively burn fat. According to calculations, a 60 kg person can consume 282 calories when jogging for 30 minutes.

4. Skipping rope

Rope skipping is actually a good HIIT exercise. For example, you can jump 100 times a minute, rest for 1 minute after each jump, and then jump 100 times. This cycle is a good HIIT course. A person who weighs 60 kilograms skips for 30 minutes. It can consume 270 calories and can continue to burn calories for more than 6 hours. This is the “after-burn effect”. The rope skipping is simple, and if the long-term monotonous nature of the exercise is not too long, the weight loss effect is actually not inferior to jogging.

5. Ball sports

Basketball, volleyball, football, badminton, tennis and billiards and other ball sports are also very effective in losing weight. According to research statistics, you can consume 207 calories of basketball for 30 minutes, and badminton and tennis consume similar calories. As for football, Calories burned up to 245 calories/hour.

6. Cycling

Cycling is also a good way to exercise, and the weight loss effect is also very good. Studies have shown that if you continue to cycle for 40 minutes a day during the week and 90 minutes a day on weekends and holidays, you can effectively lose 3.37 kg in one month.

7. Aerobic dance

Aerobic dancing with large body movements and fast-moving can achieve a good weight loss effect. According to research statistics, a 60 kg person can consume 300 calories for every hour of aerobic dance.

8. Fast walking

One hour of brisk walking at an average speed of 6 kilometers per hour is equivalent to the calories burned by 35 minutes of running. A 60 kg person can consume 264 calories per hour of brisk walking. As long as it persists, it is also a very effective aerobic exercise.

Exercise is an effective way to lose weight, exercise and diet control, you can achieve the effect of weight loss.

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