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When it comes to losing weight, in addition to controlling diet, the cooperation of exercise can make your body stronger and healthier. What kind of exercise is the most effective for weight loss? Let's take a look.

1: High Intensity Interval Exercise (HIIT)

High-intensity interval training (HIIT) is a type of interval exercise between exercise and rest that combines strength and aerobic exercise. In recent years, studies have shown that HIIT exercise has the best fat-burning and weight-loss effect among all aerobic exercises, and it can also achieve continuous fat-burning effect after the exercise is over.

2: Swimming

Swimming is a sport that is suitable for all ages, and it is also suitable for dieting and fitness exercises. Swimming is actually a very physical exercise. Developing the habit of swimming regularly is not only good for your health but also burns a lot of calories! Research statistics show that if a person weighing 60 kg takes freestyle swimming for 30 minutes, he can consume 525 calories.

In addition, studies have proved that people will feel hungry after swimming and have a large demand for meat and sugar intake. Therefore, if you cannot control your food intake after swimming, it may not only lose weight, but also make you fatter.

3: Jogging

Running is a very healthy way of exercising, and it is simple and convenient, not prone to injury, and the most acceptable. For the fat burning effect, losing weight can improve the heart and lungs and effectively burn fat. According to calculations, a 60 kg person can burn 282 calories by jogging for 30 minutes. However, compared with HIIT exercise, the effect of running on continuous fat burning Not that good.

4: Rope skipping

Rope skipping is actually a very good HIIT exercise. It is a "low time-consuming and high energy consumption" exercise, that is, an exercise that "can achieve the maximum calorie consumption in a short period of time". A 60kg person can burn 270 calories by jumping rope for 30 minutes, and can continue to burn calories for more than 6 hours. This is the "after-burn effect".

5: Ball games

Indoor ball games combine aerobic and anaerobic exercises. Not only are there explosive movements, but they also require endurance. The longer the exercise lasts, the more fat will be consumed. Ball games such as basketball, volleyball, football, badminton, tennis and billiards also have good weight loss effects. According to research statistics, 30 minutes of basketball can consume 207 calories, and badminton and tennis consume similar calories.

6: Cycling

Cycling is also a good way of exercise. It can be said to be a whole-body exercise. As long as the riding posture is correct, it will have a good sculptural effect on the arms, waist and back. A research survey shows that if you continue to cycle for 40 minutes a day during the week and 90 minutes a day on weekends and holidays, you can effectively lose an average of 3.37 kg in one month.

BP Smartwatch has a variety of sports modes to choose from, which can basically meet your needs.