What exercise is best for losing weight? Popular topics and scientific recommendations on the Internet in the past 10 days
As summer approaches, weight loss has once again become a hot topic on the Internet. By analyzing hot search data in the past 10 days, we have sorted out the most popular weight loss exercise methods and combined them with scientific data to provide you with a reference.
1. Top 5 most searched weight loss exercises on the Internet (data statistics period: last 10 days)
| Ranking | exercise type | Search volume (10,000 times) | Discussion popularity |
|---|---|---|---|
| 1 | skipping rope | 128.5 | #skipping rope weight loss challenge# |
| 2 | HIIT training | 95.3 | #7DAYHIITPlan# |
| 3 | swimming | 87.6 | #swimmingfatburningtips# |
| 4 | Climb stairs | 63.2 | #Stair climbing instead of fitness# |
| 5 | riding | 51.8 | #Cycling commuting to lose weight# |
2. Comparison of scientific fat loss exercise efficiency
| exercise type | Calorie consumption/hour | Suitable for the crowd | Things to note |
|---|---|---|---|
| skipping rope | 700-1000 kcal | People with BMI<28 | Need to protect knee joints |
| HIIT | 500-800 kcal | Those with a sports foundation | Pay attention to heart rate control |
| swimming | 400-600 kcal | whole crowd | Need standardized actions |
| Climb stairs | 300-500 kcal | No knee injury | It is recommended to go up in a single step |
| Jogging | 400-550 kcal | People with BMI<30 | Professional running shoes required |
3. The best exercise combination recommended by experts
According to the latest guidelines of the Chinese Sports Medicine Association, it is recommended to use"433 combination method":
1.40% aerobic exercise(such as jogging, swimming) improve cardiopulmonary function
2.30% strength training(such as squats, planks) increase basal metabolism
3.30% interval training(Such as HIIT, rope skipping) Breaking through the plateau period
4. Exercise recommendations for special groups of people
| Crowd type | Recommended sports | daily duration | taboo sports |
|---|---|---|---|
| Large base group of people | Swimming/elliptical machine | 30-45 minutes | jumping sports |
| postpartum mother | Kegel exercises | 20 minutes + walk | Abdominal Squeeze Exercise |
| Office workers | chair yoga | Fragmented training | Sedentary |
5. Three major misunderstandings about exercise to lose weight
1.Just look at the weight numbers: Muscle density is greater than fat, body fat rate is the key indicator
2.Overreliance on a single movement: The body will adapt and the plan needs to be adjusted regularly
3.Ignore dietary coordination: Exercise only accounts for 30% of consumption. "30% exercise and 70% food" is the truth.
6. Effective exercise programs tested by netizens
Organized according to the popularity of social platforms"21 Day Exercise Challenge"Solution:
| stage | Sports content | Diet coordination | average weight loss |
|---|---|---|---|
| Week 1 | Jump rope for 15 minutes + stretch every day | Control sugar and oil | 2-3 pounds |
| Week 2 | Jump rope for 20 minutes + core training | high protein diet | 3-4 pounds |
| Week 3 | 15 minutes of HIIT + 10 minutes of skipping | Carbohydrate cycle | 4-5 pounds |
Warm reminder: Exercise to lose weight needs to be gradual. It is recommended to lose no more than 1% of your body weight per week. Only by combining a scientific diet and regular work and rest can you achieve healthy and lasting weight loss.
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