What exercise do you do to lose weight quickly? Ranking of popular slimming sports on the entire network
In the past 10 days, weight loss exercise has once again become a hot topic on the Internet. As summer approaches, more and more people are paying attention to efficient fat burning exercises. This article will combine popular discussions across the Internet to sort out the most popular rankings of weight loss sports for you and provide detailed data analysis.
1. Five efficient weight loss exercises hotly discussed across the Internet
| Ranking | Sports name | Average calorie consumption per hour (large calories) | Popular index (1-10) | Suitable for the crowd |
|---|---|---|---|---|
| 1 | jump rope | 600-1000 | 9.5 | Those with a certain foundation |
| 2 | HIIT high-intensity interval training | 500-900 | 9.2 | Medium-level fitness practitioners |
| 3 | swim | 400-700 | 8.8 | All |
| 4 | Running (8km/h) | 550-650 | 8.5 | beginner |
| 5 | Boxing training | 600-800 | 8.3 | Intermediate or above |
2. Detailed analysis of each movement
1. Jumping rope - The King of Fat Burning
In the past week, the number of views on the TikTok #大发赌官网新彩注册 has exceeded 300 million times. Professional fitness coaches say that jumping rope for 10 minutes is equivalent to the calories consumed by jogging for 30 minutes. It is recommended that beginners start from 1 minute each group and gradually increase to 3 minutes each group, with 3-5 groups per day.
2. HIIT training - short time and high efficiency
Weibo data shows that the average daily search volume of HIIT-related topics has increased by 45%. Typical HIIT training includes: 30 seconds of high-intensity exercise (such as wavebie jump) and 30 seconds of rest, repeating 8-12 rounds. This training can continuously consume calories for 48 hours after exercise.
3. Swimming - Systemic fat loss
Xiaohongshu's "Swimming and Slimming" notes have added 23,000 new articles in the past 10 days. Freestyle can consume 700 calories per hour and have a small impact on joints. It is recommended to have 3-4 times a week for more than 45 minutes each time.
3. Sports effect comparison data
| Sports type | Average weight loss in 2 weeks (kg) | Average waist circumference reduction (cm) | Persistence rate |
|---|---|---|---|
| Jump rope + diet control | 3.5 | 5.2 | 78% |
| HIIT Training | 2.8 | 4.5 | 65% |
| swim | 2.3 | 3.8 | 82% |
| running | 2.1 | 3.2 | 58% |
4. Expert advice
1. According to the latest research of Beijing Sports University,Combination training methodBest effect: 3 aerobic cardio (such as skipping rope) + 2 HIIT + 1 strength training
2. Exercise time recommendation: Fat burning efficiency is increased by 20% in the morning when exercising on an empty stomach, but pay attention to replenishing moisture.
3. Post-exercise supplement: Intake of protein within 30 minutes after exercise can help muscle recovery
5. Things to note
1. Overweight people should start with low impact exercise (such as swimming) to avoid joint damage
2. Any exercise should be progressive step by step, sudden high-intensity training can easily lead to injury
3. It is better to adjust the diet. It is recommended to control the daily calorie gap to about 500 calories.
In summary, skipping rope is the most popular fast weight loss exercise at present, but choosing a suitable exercise method and persisting for a long time is the key to success. It is recommended to choose 1-2 main exercise methods based on personal situation and preferences, and to combine them with a healthy diet to achieve an ideal weight loss effect.
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