Which exercise is most effective for weight loss?

Which equipment should you choose when exercising to lose weight?

1. Treadmill jogging

The first exercise that comes to mind when thinking about losing weight is probably jogging on a treadmill, right? Jogging is considered an aerobic exercise. If you jog at an intensity of about 11 on a treadmill, you can burn an average of 350 calories in half an hour.

Its advantages are:

1. You can watch TV while running on the treadmill in the gym, so the time goes by faster

2. You feel good about yourself because you can sweat a lot and feel your fat crying

However, jogging is more joint-damaging for someone who is overweight and needs to lose weight. So, I would consider it a C-level fat-burning exercise.
If you love walking and running, I recommend walking uphill faster than jogging, but be careful not to go up too steep a slope, or it will be bad for your heels.

2. Bike machine

Half an hour of moderate intensity can burn about 290 kcal

The advantages are:

1. You can ride a bike and slide your phone at the same time.

2. It is safer.

The best thing about the bike is that you can train safely with high-intensity intervals. This method not only burns more calories but also slightly increases your metabolism, so you can burn more fat even after exercising.

At the same time, because of the high-intensity interval method, it is even possible to improve lower-body muscle strength for people who are just starting to train. I give high-intensity interval cycling an A.

3. Elliptical machine

A machine that burns about 300 calories every half hour.
The advantage is that it makes you feel relaxed while burning calories. The disadvantage is that it is dishonest because research has found that the calories displayed on the elliptical machine are about 40% higher than the actual calories burned.
So, although he is a good machine that is less harmful to the body, I give him a D rating for being such a liar.

4. Stairmaster

is just like life: very tiring, and just like life, no matter how hard you try, you can't climb higher.

For those with training experience, this is a great machine. I used to like to use this for high-intensity interval training, which can burn calories very quickly.

For those with sufficient muscle strength and ok cardiopulmonary function, I think it is an A-grade fat-burning and slimming machine, but for novices, especially those with lower body joint problems, I would give it a C-grade. This machine is especially dangerous, as I have seen someone step on the pedal and directly hit their chin.

5. Rowing machine

Burns about 300 calories every half-hour

Unlike the above machines, this one uses the upper body to exert force. It is a good exercise for most sedentary people. In addition to putting less pressure on the joints, it also stimulates the back sufficiently so that you don't keep hunching your back. Therefore, I give it an A.

High-intensity interval training is an effective exercise for weight loss

High-intensity interval training is defined as a period of high-intensity sprinting combined with a period of low-intensity rest, keeping the heart rate at about 90% of the maximum heart rate. It usually lasts 10 to 20 minutes and is commonly seen in rope skipping, sprinting and resting, and Vipr.

Compared to low-intensity aerobic exercise, high-intensity interval training has the following advantages:

It takes less time

It burns more calories, which helps you lose weight

It does not cause a decrease in muscle mass

Some high-intensity interval training exercises will increase your muscle mass.

Afterburn effect

However, the downside is that it puts a lot of stress on the body. If you don't have a certain amount of muscle mass, perform the movements improperly, or have a weak cardiopulmonary function, and don't gradually increase the training volume, then it is easy to overtrain or even cause injury. Therefore, everyone should assess their situation.

Each of the machines mentioned above can be used for interval training. However, I would recommend using a stationary bike at first, as it is safer and less of a burden.

We can start by pedaling as hard as we can for 10 seconds, then pedal slowly for 20 seconds, keeping your maximum heart rate at around 90%.

Your maximum heart rate is 220 minus your age, so if you're 30 years old, it's (220-30)*0.9, which is about 170. Then keep doing this for 10 minutes, and after that, slowly extend the time, like pedaling as hard as you can for 20 seconds and resting for 40 seconds for 15 to 20 minutes.

Tabata, a high-intensity interval training,

is mainly perceived as tiring but also fun. Then, if you follow a video of someone with a great body and jump along, you will feel that you can have a great body, too.

Exercises like this, where you jump around and squat a lot, are not bad. The prerequisite is that you already have a training foundation, enough muscle mass, and know how to run and jump. Otherwise, it will put more pressure on the joints, just like what happened to many people who followed the Tabata jumping routine at the beginning, and their knees started to hurt.

In fact, after talking about so much, what's most important is that you have fun doing it yourself, and then combining it with weight training will allow you to lose weight more smoothly.

I would recommend that the ratio of weight training to cardio should not exceed 2:1. For example, if you do weight training for four hours a week, then your low-intensity cardio should not exceed two hours. Even if you are losing weight well, you can stop doing so much.