Doing 3 more exercises for weight loss is better than running every day, with higher fat burning efficiency and better benefits for the heart

Want to shed autumn fat but afraid of running and injuring your knees? These three sports are the hidden fat burning kings! You can keep burning fat for 24 hours without panting, even cardiologists are secretly practicing.

1. Swimming: Full body fat burning without damaging joints

1. The resistance of water is 12 times that of air

Every stroke is against all-round resistance, and butterfly swimming can burn 400 calories in 30 minutes. Water temperature can also promote blood circulation, especially suitable for slightly cool autumn weather.

2. The heart rate underwater is 10% lower than on land [SEP]. The buoyancy in water reduces joint pressure and is particularly friendly to people with excessive BMI. Research has found that regular swimmers have a 41% reduced risk of cardiovascular disease.

3. Pay attention to keeping warm after swimming

After swimming in autumn, immediately dry your hair and drink a cup of ginger jujube tea to prevent the invasion of cold air. Three times a week, each session lasting 45 minutes yields the best results.

2. Jump rope: Fat explosion The King of Bounce

1. 10 minutes=half an hour of slow jogging

Fast skipping rope can consume 15 calories per minute, and double shake jumping can even consume up to 20 calories. This intermittent training can produce a "afterburning effect" that lasts for 48 hours.

2. Enhancing bone density

The impact force during jumping can stimulate bone growth and prevent osteoporosis. It is recommended to choose wooden flooring or rubber pads to avoid practicing on cement floors.

3. Gradual progression is important

Start with 2 groups per day, each lasting 1 minute, and gradually increase to 5 groups. Remember to wear high support sports shoes, with slightly curved knees for cushioning when landing.

3. Battle rope training: You can lose weight even while sitting

1. Mobilize 90% of the body's muscles

Seemingly simple rope swinging movements actually require continuous strength from the core muscle group. 20 minutes of training is equivalent to completing 200 rolls and 100 squats.

2. Improving cardiopulmonary function

By adjusting the frequency of rope throwing, both aerobic training and anaerobic intervals can be performed. Harvard research shows that the battle rope has a better effect on improving cardiovascular endurance than the treadmill.

3. You can also practice at home.

Buy a 3-meter-long training rope and practice for 15 minutes every day in front of the video. Pay attention to maintaining a neutral position of the spine and avoid compensatory force from the waist.

These exercises have a common secret: they all belong to "compound exercises" that can activate multiple large muscle groups simultaneously. Compared to monotonous running, the body does not quickly adapt and naturally has higher fat burning efficiency. During autumn exercise, special attention should be paid to warm-up. For every 1 ℃ decrease in temperature, the warm-up time should be increased by 2 minutes. Choose a favorite project to start, let's burn fat in happiness this autumn!