What kind of exercise is the most effective way to lose weight?

　　The principle of fitness is actually very simple: resistance exercises are to increase muscles and build a toned body; exercise and sweating are to eliminate excess fat and become slim. However, even these basic fitness methods can sometimes confuse us.
　　
　　When, where and how to exercise will achieve the best results? With these questions, we visited a number of well-known kinesiology experts.
　　
　　1.Indoor exercise pk outdoor exercise
　　
　　Outdoors, relatively rough roads will produce greater friction; affected by the natural wind, the moving body will experience greater resistance; in addition, the change of uphill and downhill also allows outdoor sports to constantly change the rhythm.
　　
　　Therefore, whether running, riding a bicycle or roller skating, practitioners will experience greater resistance when exercising outdoors, and the body itself needs to consume more calories. Professor John from the Department of Exercise Science at the University of Wisconsin-Madison said: “Compared with exercising on a treadmill, running outdoors can consume 3% to 5% more calories. ”
　　
　　In addition, fresh air and changing scenery can make fitness more interesting and help practitioners persist longer.
　　
　　Of course, bad weather or too strong or too dark light are also potentially dangerous for people exercising outdoors. Under such circumstances, experts suggest that we should move the exercise indoors and use fitness equipment to make up for it. For example, we can simulate mountain climbing on a treadmill, and the effect can be achieved by constantly changing the running angle.
　　
　　Expert advice: If conditions permit, outdoor exercise is better

　　2. Treadmill vs bicycle
　　
　　Carol Espel, a trainer at New York Fitness Club, said: "Generally speaking, machines like treadmills will cause practitioners to burn more calories. ”
　　
　　In addition, a study by University College Dublin also showed that moderate-intensity treadmill exercise can help you burn up to 200 calories in 18.5 minutes, followed closely by rowing and cross-country skiing. Stationary cycling (non-spinning bikes) has the lowest calorie burn, requiring 32 minutes of exercise to burn 200 calories.
　　
　　But that doesn’t mean the treadmill is your only option for hitting the gym. Doing the same kind of fitness exercises day after day can easily reach a state of fitness bottleneck, so practitioners are also required to frequently change fitness items and methods.
　　
　　Expert advice: Use treadmills alternately with other equipment. 75% of the exercise time is done on the treadmill, and the remaining 25% is spent on other equipment. (Taking four days of exercise a week as an example, you can spend three days on the treadmill and the remaining day practicing other equipment)