The 5 best fat-burning exercises

　　1.Taekwondo

　　Advantages of exercise: It is helpful to reduce fat, increase muscle, and make the body light and agile; confrontational exercise can increase body flexibility and coordination; since the power part of Taekwondo is the waist, the effect of slimming the waist is the most obvious.

　　Exercise cycle: 2 to 3 times a week, 1 to 2 hours each time.

　　Calorie consumption: about 700 kcal/hour.

　　2. Swimming

　　Advantages of exercise: Swimming overcomes the resistance of water rather than gravity. Muscles and joints are not easily damaged and can effectively protect knee joints. Exercise under the relief of cold water consumes a lot of calories. When combined with diet, it is an exercise with significant weight loss effects.

　　Exercise cycle: 3 to 4 times a week, 30 to 60 minutes each time.

　　Calorie consumption: about 650 kcal/hour.

　　3.Jogging

　　Advantages of exercise: Improve sleep quality. Through running, the blood and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "ventilation" effect, during the process of running, the average capacity of the lungs increases from 5.8 liters to 6.2 liters, and at the same time, the amount of oxygen carried in the blood will also be greatly increased; protection of the heart, heartbeat, blood pressure and the elasticity of blood vessel walls will also increase; to relieve stress, jogging can inhibit the secretion of adrenaline and cortisol, two stress-causing hormones, and release substances that make people relax.

　　Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time.

　　Calorie consumption: about 650 kcal/hour.

　　4. Tennis

　　Advantages of exercise: Playing tennis seems to be played with hands, but in fact it is played with core strength such as waist and abdomen, which is especially necessary to increase waist and abdominal strength. Pay attention to beauty and rhythm. Playing tennis does not require much effort, but it can cultivate the rhythm of movements and body coordination.

　　Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time.

　　Calorie consumption: about 560 kcal/hour.

　　5.Bicycle

　　Advantages of exercise: prevent brain aging, improve nerve System sensitivity; improves cardiorespiratory function, exercise Lower limb muscle strength and increased total body endurance. Cycling has the same endurance-building effect on your internal organs as swimming and running. Cycling can also help you lose weight. It is a periodic aerobic exercise and consumes more calories. It has good exercise and rehabilitation effects on cervical spondylosis, lumbar disc herniation, etc.

　　Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time.

　　Calorie consumption: about 420 kcal/hour.