If you want to lose weight, these exercises are the most effective!

Anaerobic interval training is usually called high-intensity interval training or HIIT. In fact, this is a broad term that refers to a training method in which brief and strenuous exercise is alternated with rest. Generally, anaerobic interval HIIT training lasts 3-30 minutes and burns a lot of calories.

In a study for the nine men found that regular exercise, do HIIT training, calories burned per minute consume 25-30% (than other types of exercise (including weight training, cycling and running on a treadmill. This means that HIIT can help you burn more calories while reducing exercise time.

However, this training method cannot last too long. If you really do your best to complete it, generally 10 minutes is the limit. If you can do it for more than 30 minutes, it means you haven't worked hard. Therefore, the overall calorie consumption is still not as high as weight training (weight training has the best weight loss effect), which is very suitable for people who want to do some exercise but have no time. Using this method to lose weight is still more efficient than aerobic exercise.

• Swimming 

Swimming is a great way to lose weight and keep in shape. According to estimates by Harvard Health, a 70 kg person can burn about 233 calories after swimming for half an hour. Your swimming style will determine how many calories you burn. For example, every 30 minutes, a 70 kg person can burn 298 calories in backstroke, 372 calories in breaststroke, 409 calories in butterfly, and 372 calories in freestyle .

A 12-week study of 24 middle-aged women found that swimming 3 times a week for 60 minutes each time can significantly reduce body fat, improve flexibility, and reduce a variety of risk factors for heart disease, including high total cholesterol And blood triglycerides.

• Jogging 

Jogging and running are also good training methods. Although they are not the most efficient way to lose weight, as fitness novices and beginners, or even people who rarely exercise, they can help you lose weight in the first 1-2 weeks.

Although jogging and running look similar, the main difference is that the speed of jogging is usually between 6.4-9.7 km/h, while the speed of running is generally faster than 9.7 km/h.

According to statistics from the Harvard Health School, if you jog at a speed of 8 km/h, a 70 kg person will burn about 298 calories every 30 minutes, if at a speed of 9.7 km/h, every 30 minutes Will burn 372 calories.

• Weight training

Weight training is the best choice for people who want to lose weight. According to Harvard Health Statistics, for every 30 minutes of weight training or strength training, a 70 kg person burns about 112 calories.

In addition, weight training can also help you build strength and promote muscle growth, accelerate fat burning, thereby increasing your resting metabolic rate (RMR), that is, increasing your body’s calories burned at rest. A 6-month study has shown that performing weight training 3 times a week, only 11 minutes each time, can increase the metabolic rate by an average of 7.4%, which is equivalent to sitting still and burning 125 more calories every day.

Another study found that 24 weeks of weight-bearing training can increase men's metabolic rate by 9%, which is equivalent to burning 140 more calories per day. Women's metabolic rate can increase by nearly 4%, which is equivalent to burning 50 more calories a day even if you don't exercise.

• Cycling

Spinning or cycling is a popular form of exercise that can improve your health and help you lose weight. Although cycling is traditionally done outdoors, many stadiums and fitness centers have stationary bicycles and spinning bikes that can be used indoors.

The Harvard Health School estimates that a 70 kg person riding a stationary bicycle at a moderate speed (19–22.4 km/h) burns about 260 calories every 30 minutes.

Cycling can not only lose weight, but research has found that, compared with those who ride bicycles irregularly, people who regularly ride bicycles have better overall health, higher insulin sensitivity, and lower heart disease, cancer and death. Risk.