What you need to lose fat is aerobic exercise, and every exercise for at least 40 minutes will have obvious effects. Short-term high-intensity training (anaerobic exercise) mainly consumes liver glycogen and muscle glycogen; In low-load long-term continuous projects (aerobic exercise), the proportion of fat energy supply is greater than that of carbohydrates, and fat will participate in energy supply for more than 40 minutes. A little protein can be added before exercise (half an hour ago), which can improve energy, increase exercise time, and the body will naturally burn more calories than usual.

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Jogging. Jogging consumes 10~ 13 calories per minute. Jogging to reduce fat can burn our body's heat quickly, and it can be done at any time without too many forms and fixed places.

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Swimming. The resistance in water is greater than that on land, and the heat conduction performance is better and the heat dissipation speed is faster in water, so it consumes more heat than jogging and the like. When in the water, a considerable part of the weight of obese people is borne by the buoyancy of water, and the bones and joints of lower limbs will not be worn or even injured due to excessive load, which greatly reduces the danger in sports.

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Skipping rope. Compared with aerobic exercise such as walking and running, skipping rope consumes more calories in the same time. And can shape the calf line and beautify the leg shape. And it is not limited by the venue.

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Bicycle. Riding is a kind of periodic aerobic exercise, which can make exercisers consume more calories and get obvious fat-reducing effect. Moreover, cycling can not only reduce fat, but also strengthen cardiopulmonary function and prevent hypertension.

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Climbing stairs can not only reduce fat, but also shape leg lines, which has the effect of lifting buttocks. But the amount of exercise is too large, so it can be combined with jogging. Note that climbing stairs has a great influence on the knee joint. People with knee joint injuries and diseases should not choose.

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Exercise should be diversified. Every time you do the same action and the same amount of exercise, your body will soon get used to it, and the effect of later exercise will be greatly reduced. So always change your movements. If you choose jogging today and cycling tomorrow, it will give you different excitement. It is more conducive to the consumption of heat.