If you want to consume the accumulated heat of the period, which sports are the most efficient? The scientific evidence gives these suggestions

Whether you eat too much high-heat food during the holidays, you can consume a lot of heat through fitness activities at the end of the holiday, and you can also exercise your body! The difficulty of exercise in various fitness activities is very different from the ease of getting started. How to choose a project that suits you? Yuanqi.com compiles articles from foreign media WebMD and conducts scientific and practical analysis of common fitness activities.

1. A very unreasonable fitness exercise myth: local abdominal fat loss

Want to lose abdominal fat during the holidays. Do you suggest sitting up and sitting on the wall to reduce abdominal fat? Experts study that when performing exercise, it is impossible to quickly reduce fat in a specific area, which is a movement myth. Experts suggest that through overall fitness activities, not focusing on specific areas, in order to achieve the effect of burning fat.

2. To crack the myth of six abdominal muscles, actually fitness activities that consume less heat: sitting up and sitting up and sitting up and sitting up and running, it will exert too much pressure on the spine, which will cause spinal injury. During the holidays, if you want to eliminate abdominal fat and exercise six-block abdominal muscles, sitting up and sitting up will not be a good fitness activity choice!

3. Challenge the limit of sports fitness: CrossFit

CrossFit is an overall training project, including speed, cardiopulmonary endurance, maximum muscle strength, explosion strength, softness, coordination and other various movement elements. This fitness activity focuses on the possibility of personal sports ability development. It is a high-strength intense training. It is very susceptible to novices who are not familiar with the operation. CrossFit is more suitable for special and professional needs sportsmen to use.

4. Fitness activities that train muscle strength and explosiveness: Plyometric Training

Strengthening training mainly involves training through jumping, and uses jumping to exercise your muscle strength and explosiveness. It is easy to make mistakes when practicing self-sweeping in enhanced training, especially when there is no instruction to guide the body, it is easy to cause damage to the body due to the incorrect attachment method, which can easily cause serious damage to the body's relationship. It is best to discuss with qualified coaches before proceeding, which is not suitable for beginners in fitness.

5. Burn fat and strengthen the body through reasonable resistance: Resistance training

Resistance training is a physical activity that allows the muscles to feel resistance, and achieves the effect of strengthening the muscles through the way the muscles fight against external resistance. It has the effects of helping to nourish muscles, burn calories and strengthening bones, which are of great help. At the same time, resistance training can also stimulate the brain and activate the brain for middle-aged and elderly people.

6. Weighting challenges in weight training, there is a possibility of sports damage

Weight training is a training for body weight. If the retraining is performed with an additional free weight for heavy lifting, good skills and methods are required for operation. If you are not careful, sports damage will occur:

• Overweight weight

• Incorrect weighting posture

• Insufficient heat

• No coaches are given a guide

7. If you want to consume a lot of heat after the holiday in the country, you can seriously consider running

The calories burned are twice as high as those of riding on bicycles or walking at the same time. If you want to consume heat quickly, you might as well run and sweat as much as possible. But if there is a problem with your knee, it is not suitable for running.

8. Old-school fitness activities that can be easily started: hiking

The disadvantages of hiking are that it takes longer to consume heat, but hiking has significant benefits for strengthening fitness and brain. And there are almost no venue restrictions. Traveling to the venue during the holidays will not only not cause much harm to the festival, but will also relieve your mood and keep your heart healthy.

9. Fitness exercises that meet all expectations: Swimming

Swimming can satisfy all sports expectations: and will not cause excessive damage to the relationship, and may also promote cardiopulmonary health, change emotions, and burn large amounts of calories. Especially for people who have already had major and small injuries, reducing the burden of body weight through water can exercise safer and painlessly.

10. Rapidly consume heat jumping:

jumping activity does not have too many venue restrictions, just prepare a suitable length of the jump. The advantages of jumping can consume huge amounts of heat in a short time, and good intermittent exercise. The disadvantages are that it is difficult to perform for a long time, and at the same time it is not suitable for people with knee problems. Increase calf muscle strength and leg coordination ability, and help with the advantages of brain agility.

11. Experience the new fitness equipment like a space walk: the radiator

The radiator radiator is also called the radiator. It was first developed to enhance cardiopulmonary training. It has no point of force when exercising, reduces the vibration of the knee joint, and can also enter the arm to exercise when moving the handle. The reverse can also strengthen the leg muscles, but the heat consumption of the round machine is less effective than running..

12. Twisting your limbs as much as possible in the musical sound consumes calories: dancing

Dance can be accompanied by rhythm and can continue to exercise, can wield legs and arms, and at the same time get psychological pleasure and consume a lot of calories. Dance and fitness at the National Day Festival, and the light music makes people happy.

13. Strengthening muscles and consuming limited heat: Yoga

The soft stretching of yoga has great benefits for alleviating stress, improving breathing, and strengthening muscles and sculptural bodies in each body. In terms of heat consumption, yoga is a lower heat exercise, or a yoga activity with higher exercise needs to be selected.

14. Fitness activities that can also consume heat: Pilates

Pilates is a low-strength sports type that focuses on the core muscle group — — hip, back and abdominal muscles. These actions are suitable resistance through your body and are not likely to cause sports damage. Pilates can effectively strengthen muscle strength and reasonably increase the intensity of the body's energy consumption, which will consume more heat than yoga.

15. The strong movement in the hidden version, there is a "sweat-free weight loss activity" abroad: Taiyangquan

According to research reports, Taiyangquan can greatly promote emotional and physical health. Through meditation, its series of slow movements help muscle balance and express pressure, which is good for ethnic groups of any age, and the focus is on the fact that the movement is in place.

If you want to exercise well during the National Day, you might as well choose the fitness activities that suit you from foreign research to make yourself as light as a swallow.