Walking, HIIT and jogging replacement exercises
Running has long been considered a "national" exercise to maintain form and burn energy. However, experts say that this is not the only way, not even the most effective.
For example, brisk walking or walking long distances on steep terrain can burn a significant amount of calories. Compared to running, walking puts less pressure on joints and can last longer, so the total energy consumption is still high.
Meanwhile, high-intensity interval training (HIIT) is notable for its ability to "burn calories after exercise". According to Dr. Michele Olson, professor of Sports Science at Auburn University Montgomery (USA), HIIT not only helps burn a lot of calories in a short time, but also maintains a high metabolic rate every hour after a workout, turning the body into a real energy burner".
Cycling is also a popular alternative. With a speed of over 19 km/h, practitioners can burn more calories than running, while the impact on the knee joint is lower. variations such as indoor bicycles, changes in slope or intensity make the exercise more fun and durable.
Full-body options: swimming, boxing and jumping rope
In addition to popular exercises, many other forms of exercise bring comprehensive benefits to the body. Jumping rope, which is often considered a childhood game, is actually one of the strongest calorie burning exercises. Even at a moderate speed, jumping rope still consumes more energy than running in the same period of time.
Swimming is also a full-body sport, affecting muscles, the cardiovascular system and the respiratory system at the same time. Swedming is suitable for most ages because it causes less injury, but it has the ability to burn as many calories as running, says Dr. Cedric Bryant, Chairman of the American Council for Exercise (ACE).
Meanwhile, the right wing or racket brings high challenges in terms of speed, power and reflex ability. They help improve cardiovascular health, while burning hundreds of calories in just a short match.
Finally, rowing machines are also a secret weapon for those who want to lose weight quickly. With high intensity, this exercise mobilizes almost all of the large muscle groups in the body, causing calorie consumption to far exceed running.
Studies show that calorie intake depends on weight, intensity, and exercise time. However, diversifying exercises not only helps burn more energy but also maintains long-term interest, thereby maintaining an active and sustainable lifestyle.
