In aerobic exercise, some exercises have a very effective fat-burning effect, and some have a less effective fat-burning effect. However, some people don’t know what aerobic fat-burning exercise is. What kind of aerobic exercise is it? I don’t believe it. Few people still know. So, what are the best cardio fat-burning exercises? Let’s take a look at aerobic fat-burning exercise!
1. Rock climbing
Whether climbing indoors or outdoors, every muscle in the body needs to be exercised All working together (including the back and legs, the two largest muscle groups in the body), a 70-kg adult male can consume 490 calories after 30 minutes of rock climbing!
2. Swimming
During swimming, not only the hands and feet are used together, but the core is also locked to keep the body floating smoothly. It is also an aerobic exercise in which the whole body is involved in exerting force. Remember Olympian Michael Phelps’ huge appetite?
It’s because training for swimming every day is too tiring. After all, 300-450 calories can be consumed in 30 minutes. If you don’t eat more, you won’t be able to hold on!
3. Tabata training
Tabata training is a high-intensity training mode that can burn a large number of calories in a short period of time. Do your best for 20 seconds of training, followed by a 10-second rest. You may not feel much at first, but after 3 or 4 rounds, you will feel the soreness of your muscles screaming and sweat erupting!
A study by the American Council on Exercise (ACE) points out that if you can go all out for every 20 seconds of training, you can consume 15 calories in one minute. If you persist for 20 minutes, the effect is better than jogging!
4. Rowing machine
When operating a rowing machine, it will activate 9 major muscle groups in the body at the same time, including legs, hips, core, shoulders, back, arms, etc. It is a machine that can An indoor exercise that trains muscles and loses fat at the same time. The character of the US President in the American TV series House of Cards will use the rowing machine to exercise even if he has a lot of work to do! For friends who are afraid of hurting their knees while skipping rope and are unable to go out for jogging, Huolaijun especially recommends using a rowing machine ~ it can burn 316 calories in 30 minutes!
5. Jogging
Of course, the most common and simple jogging exercise is also a super fat-burning exercise. If you can persist and endure this relatively static running exercise, you can For a 70kg man, 30 minutes of jogging can burn 372 calories. The faster you run, the more you will burn~
6. Rope skipping
When I was a child, I thought this sport was really simple. However, as I grow older and weigh more, it becomes more and more challenging. Nowadays, it is basically difficult for us to skip rope continuously for more than 10 minutes. ah!
The American College of Sports Medicine states that skipping rope can burn 372 calories for 30 minutes. However, since it is simply impossible to skip rope continuously for that long, it is still recommended to use intermittent training (that is, continuous skipping). A cycle of 2 minutes, 1 minute rest) is more reasonable.