Gym slimming program ranking: Hot yoga burns fat at the highest rate

No. 1: Hot yoga

Biggest effect: Super fat burning

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

Hot yoga is by far the best weight-loss exercise. Compared to traditional aerobic exercises such as swimming and jogging, hot yoga can boost muscles you have never used before and achieve unexpected weight loss results. For example, the "mountain upright posture" raised on the arm may seem simple, but it can lengthen the muscles on both sides of the body, accelerate blood circulation to the side of the body, and increase the rate of fat burning by 20%.

Practicing yoga indoors at 40 ° C allows you to expel toxins and take away fat by sweating. But British sports medicine experts say that the most significant effect of hot yoga is to lose weight through breathing: when you inhale, the diaphragm sinks, massaging the abdominal viscera; when you exhale, the diaphragm moves up, massaging the chest viscera, which can strengthen the function of the entire visceral system, improve the basic metabolic speed, and the breathing action can also exercise the abdominal muscles, so that you no longer become a belly lady."

No. 2: Spinning

Biggest effect: You can lose weight wherever you want

If you: have a "bucket waist" or "toot legs"

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

The biggest advantage of spinning is: you can lose weight wherever you want! If you want to have slender arms, bend your arms 90 degrees, hold the handlebars tightly, and tighten your arm muscles to make your muscle fibers slimmer. If you want to shape your calves, you can imitate the uphill movement. The thighs drive the calves to passively exert force. This can consume more calf fat without growing large muscles.

No. 3: Belly Dance

Biggest effect: Make your body more feminine

If you are Princess Taiping

Belly dancing is always associated with words such as sexy, elegant, and feminine. Making your mind to practice belly dancing means wearing a sequined navel top and low-waisted bloomers and dancing to melodious music. At this time, how many calories you consume is of secondary importance. It's really about helping you practice "femininity".

Korean medical experts followed more than 3000 women who practiced belly dancing and found that four months after dancing, their average female hormone levels increased by 6%; one year later, hormone levels increased by 8%. Although rising hormone levels do not directly help you lose weight like other aerobic exercises, they can optimize body fat distribution, making your waist thinner, lower abdomen flatter, and smoother hips and chest. Experts believe that belly dancing is by far the exercise that has the greatest impact on women's hormones. If you combine it with a high-protein diet and eat more papaya and mangoes during practice, the body effect of the front and back will be more obvious!

No. 4: Aerobic Fighting Exercise

The greatest effect: Body shaping "once and for all"

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

Although aerobic combat exercise is aerobic exercise, the energy consumed by instant exertion during practice is close to that of anaerobic exercise. Research has found that the biggest advantage of aerobic combat exercise is that it can keep your body moving all the time. As long as you practice it once a week and persist for 3 months, the visceral metabolism level will be greatly improved, and the basal metabolic rate will increase by 9%. Aerobic combat exercise is called a "once and for all" slimming method by American sports experts. Because it does not require long-term regular practice, it can significantly increase the metabolic rate and allow the body to lose weight without realizing it.

But experts also remind that while aerobic fighting exercises help you reduce fat, it will also strengthen muscles. If you practice too much, hard muscle masses will naturally grow. If you don't want to do this, practice once a week is enough.

No. 5: Pilates

The biggest effect: makes you "look thin"

If you want to lose weight but don't want to go on a diet

In terms of calories burned 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 continue to contract-stretch-contract at a very slow speed. Although calories cannot be consumed, studies have found that it is difficult to change the length of muscles in adulthood. However, as long as you practice Pilates for more than 3 months, Muscle extension will increase by 10%, and ligaments will also increase by 3%. Pilates can subtly change your behavior and posture, making you become more straight and elegant in your movements, as if you have grown taller and thinner.

Japanese sports medicine experts say that to consolidate this "extended" effect, you can walk home after practicing Pilates. Soothing aerobic exercise not only keeps tired ligaments long, but also allows you to get moderate rest. Never do strenuous anaerobic exercise after Pilates. It will only make muscles sore and twitch, and the hard-won "extension" effect will be wasted. (Editor in charge: Jiang Gang)