The best fat burning exercises in the gym

Many beauty-conscious ladies like to go to the gym to exercise and sculpt their bodies. But do you know which exercise in the gym has the best fat burning ability? Today, the editor will recommend you the top 5 aerobic exercises for weight loss in the gym, and tell you which exercise can best accelerate weight loss and make us lose weight faster.

No. 1: Hot Yoga

Maximum effect: Super fat burning

If you: have a small belly due to long periods of sitting

Hot yoga is by far the best exercise for weight loss. Compared with traditional aerobic exercises such as swimming and jogging, hot yoga can mobilize muscles you have never used and achieve unexpected weight loss results. For example, the "mountain stand pose" with arms raised may seem simple, but it can stretch the muscles on both sides of the body, accelerate blood circulation on the sides of the body, and increase the fat burning rate by 20%.

Practicing yoga in a room at 40℃ can help you excrete toxins and remove fat through sweating. But sports medicine experts say that the most significant effect of hot yoga is breathing to lose weight. When you inhale, the diaphragm sinks and massages the internal organs of the abdomen; when you exhale, the diaphragm moves up and massages the internal organs of the chest. This can strengthen the function of the entire visceral system and increase the basal metabolic rate. The action of breathing in and out can also exercise the abdominal muscles, so that you no longer have a "little belly."

No. 2: Spinning bike

The biggest effect: You can lose weight wherever you want

If you: have a "pot waist" or "puffy legs"

The weight loss effect of spinning bike is 1.6 times that of jogging. Although spinning bikes also have handlebars, seats and wheels, the whole thing is fixed to the ground. The fixed chassis allows you to concentrate gravity on one point when pedaling. The resulting strong reverse pressure allows you to unknowingly consume more calories than riding a bicycle.

The biggest benefit of spinning bike is that you can lose weight wherever you want! If you want to have slender arms, you can bend your arms to 90 degrees, hold the handlebars tightly, and tighten your arm muscles to make your muscle fibers thinner. If you want to shape your calves, you can imitate the movement of climbing a mountain. The thighs will drive the calves to bear passive force. This can consume more calf fat without growing large muscles.

No. 3: Belly dance

The biggest effect: make your figure more feminine

If you are: Princess Taiping

Belly dancing is always associated with words such as sexy, elegant, and gentle. Deciding to take up belly dancing means wearing a sequined belly-baring top and low-waisted bloomers, and dancing to melodious music. How many calories you consume at this time is secondary; what really matters is helping you cultivate your "femininity".

Relevant experts conducted a follow-up survey on more than 3,000 women who practiced belly dancing. The results found that after 4 months of belly dancing, their average female hormone level increased by 6%; after 1 year, the hormone level increased by 8%. Although the rising hormone levels cannot help you lose weight directly like other aerobic exercises, it can optimize the distribution of body fat, making your waist thinner, your belly flatter, and your hips and breasts rounder.

Experts believe that belly dancing is the sport that has the greatest impact on female hormones so far. If you practice it with a high-protein diet and eat more papaya and mango, the effect of a curvilinear body will be more obvious!

No. 4: Aerobics and Kickboxing

The biggest effect: body shaping "once and for all"

If you are: busy at work, have little free time, and want to lose weight

Although aerobic kickboxing is an aerobic exercise, the energy consumed by the instantaneous force during practice is close to that of anaerobic exercise. Studies have found that the biggest benefit of aerobic kickboxing is that it keeps your body moving all the time. As long as you practice it once a week for three months, your visceral metabolic level will be greatly improved, and your basal metabolic rate can increase by 9%.

Aerobic boxing is called a "once and for all" weight loss method by sports experts, because it does not require long-term regular practice, it can significantly increase the metabolic rate and make the body lose weight without realizing it.

But experts also remind you that aerobic boxing can help you lose fat while strengthening your muscles. If you practice more, you will naturally grow hard muscles. If you don't want to do this, practicing once a week is enough.

No. 5: Pilates

The biggest effect: Make you look thin

If you: want to lose weight but don’t want to diet

Judging from the calorie consumption alone, Pilates is not the best way to lose weight. It is more peaceful than yoga and is a static exercise. When practicing Pilates, the muscles are constantly contracting-stretching-and-contracting at a very slow speed. Although it does not consume calories, studies have found that muscle length is difficult to change after adulthood. However, as long as you persist in practicing Pilates for more than 3 months, muscle extensibility will increase by 10% and ligaments will grow by 3%.

Pilates can subtly change your behavior and posture, making you more upright and elegant in your gestures, as if you have grown taller and thinner.

Sports medicine experts say that if you want to consolidate this "stretching" effect, you can walk home after doing Pilates. Soothing aerobic exercise can not only maintain the length of tired ligaments, but also provide adequate rest. Never do high-intensity anaerobic exercise after Pilates, as this will only cause muscle soreness and cramps, and the hard-earned "stretching" effect will be wasted.