Carrying weight
       The heat consumed by sprinting for 30 minutes: 883 jog
        The heat consumed by wearing a weight vest for 30 minutes: 971 coke long rods take 30 minutes to consume the heat: 1059 joules
       According to the well-known American fitness coach Kathy Stevens, if a person puts a weight-bearing vest on his body when he is walking away, it can help you burn 10% more calories. However, such a weight-bearing vest can only carry a weight of about 36 kg. These weights are in the form of a block and can be directly placed in the pocket of the vest.
Stevens also said that putting a weight-bearing vest on his body is better than tying a sandbag on his leg or lifting a dumbbell on his hand, which is more conducive to the perfect posture of the fitness person. However, for safety reasons, the weight of the load should not exceed 20% of the weight . If you don't like this weight-bearing method, try holding two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20 to 25% more 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 it is very effective for improving cardiopulmonary function. However, you should pay attention to swimming, do not pursue speed, and meet your heart rate requirements. 2 times better.
       Running /fast walking
       Running is recognized as the best way to lose weight. If it is outdoor, it will be restricted by the environment. It is more convenient to choose a treadmill. The hand of the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5% . Of course, first of all. It is necessary to release the handrails on the premise of ensuring balance, and selecting a treadmill with a certain slope can improve the weight loss effect. Using the interval method on the treadmill, you can use a high-speed exercise for a while and then switch to a lower-speed cycle.
       Relaxation and aerobic exercise to lose weight
       If you master the strong and weak rhythm in a half-hour aerobic exercise, you can achieve twice the result with half the effort. According to Dr. Catherine Jackson, the director of the Department of Sports Function at California State University, "If you continue to do high-intensity exercise, you will soon It will be exhausted, but intermittent rest and recovery can help you maintain this level of intensity."
      Applying force on one leg while riding a bicycle
       Heat consumption on a single-legged scooter for 30 minutes: 950 joules
       The heat consumed by inserting a single leg for 30 minutes after a force interval : 1138 jog
       When you are working out on a scooter, intermittently letting one leg press harder to increase the intensity of the exercise. At the beginning, you can first pedal the pedals with medium strength for 4 minutes, then focus on the left leg and high-intensity pedals. After 30 seconds, change the right leg as the main force leg and then lick for 30 seconds. Then, the two legs together for 4 minutes at medium speed for adjustment and recovery. In this way, squat for 1 minute on one leg every 4 minutes and exercise for 30 minutes. Michael Yusef, fitness education manager at Chelsea Pines Sports Center in New York, says such a one-legged brake can help you burn 20% more.
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