Do you know what are the common aerobic exercises? Everyone knows that exercise can also be divided into aerobic exercise and anaerobic exercise, and different people are suitable for different sports. I have collected and sorted out the relevant information about common aerobic exercise for you. Let's have a look.

What are the common aerobic exercises 1 1, yoga fitness methods?

For beginners, this kind of exercise with a long history may be complicated and mysterious, but if you exercise moderately and do yoga 3~4 times a week, it will be of great benefit to your body, including strengthening your muscles, improving your coordination, improving your posture and keeping slim.

Step 2 swim

Walking in water while swimming can improve the friction resistance of human body. How to lose weight quickly without rebounding? British fitness consultants clearly put forward a kind of fitness exercise and gave it a meaningful name, which sounds very easy to guarantee, but if you try it, you will find that this kind of fitness exercise is far more arduous than the general weight loss method, because the friction resistance of the body in water is 12-65433, which can make the human body consume a lot of heat.

Step 3 take a walk after dinner

Walking for an hour after a meal, many people know that jogging is a reasonable way to lose weight, but one person can persist, which is difficult for most people to persist. So why not walk instead of running? Walking is also a way. People don't have to take him for a walk The effect of walking to lose weight is limited, the speed of walking can actually be equal to that of running, and the actual effect of losing weight is indeed better than running.

Step 4 jump rope

Skipping rope is a great achievement in burning fat and calories. You can choose adult hula hoops (their quality and specifications are bigger than those used by children, so they are easier to turn). Hula hoop can reach your chest, so this specification is just right.

You don't need to change your fancy turn, just keep turning the hula hoop around your waist. At first, you stand with your feet back and forth, swinging your net weight back and forth (not the same as swinging in circles). If you can't guarantee that the first time is very good, don't worry, you are still burning calories, not to mention getting more and more skilled every time you spin.

Be sure to keep exercising and never fish for three days, or you won't get good practical results. We can also learn more about general aerobic exercise, which can help us strengthen our resistance. It is also necessary to choose suitable aerobic exercise to lose weight and exercise.

What are the common aerobic exercises? When is the best aerobic exercise?

1, 7: 30-8: 00 am

During this period, the heat required for aerobic exercise is provided by the decomposition and oxidation of fat accumulated in the body, which can help reduce the accumulation of fat in the body and is a good time to lose weight.

However, because the body function may not be able to return to the best state at this time, especially some people who like to exercise on an empty stomach, if the exercise intensity is too high and the time is too long, hypoglycemia is easy to occur.

Therefore, during this period, vigorous and high-intensity aerobic exercise is not suitable, and some low-intensity exercise, such as brisk walking and Tai Chi, can be done.

2. 14: 00- 16: 00 pm

This period of time is a good time to strengthen muscle strength through exercise. Muscle endurance will be about 50% higher than other times, and this time is also when the temperature is relatively high in a day, the body temperature will also rise and the body will be softer. Aerobic exercise can reduce the risk of sports injury.

You can do some stretching aerobic exercises, such as yoga and pilates.

3. 17: 00- 19: 00 pm

In the afternoon, from 17 to 19, the body's physical fitness reaches its best and it is at the peak of metabolism. Exercise ability has also reached its peak, and heart rate and blood pressure have also increased. Muscle speed, endurance and strength are also at their best during this period, which happens to be off duty, so it is convenient for office workers to exercise and lose weight during this period. However, it should be noted that it is best to rest after exercise 1 hour before eating.

During this period, you can do some intensive aerobic exercise, such as running, skipping and swimming.

4.265438+ 0: 00 -22: 00 pm

During this period, you can do some low-intensity aerobic exercise, which can help you lose weight while sleeping. However, it should be noted that the exercise time should not be too long and the intensity should not be too great, otherwise it will easily affect sleep, and it is best to end the exercise before going to bed 1 hour. During this period, you can do more relaxing yoga and stretching exercises.

I believe that people who have been exposed to sports know that most sports can be divided into aerobic exercise and anaerobic exercise, and aerobic exercise is the best way to lose weight. If you can master the best time to do aerobic exercise, the effect will be better. When is the best aerobic exercise?

5. How long is the best aerobic exercise?

40 to 60 minutes.

Aerobic exercise can indeed consume fat to provide power for the body, but it can also consume muscles to provide power for the body. It is generally recommended that the time of an aerobic exercise should be controlled at about 40-60 minutes.

6. Aerobic exercise works best several times a week.

2-5 times

The American Sports Medicine Association recommends that normal people do aerobic exercise 2~5 times a week. If you have no exercise habits before, start small, twice a week, and then gradually increase to three or four times.

Beginners often make the mistake that when they first start fitness, they want to achieve results as soon as possible because of their high enthusiasm, so they exercise once a day, and the intensity of each exercise is also great. Doing so will often lead to overtraining, fatigue, insomnia, excessive soreness and other symptoms in a short time, and then the exercise will stop.

7. Which aerobic exercises have the best effect on running?

Running is recognized as the best aerobic exercise, but outdoor running is easily limited by the environment, so it is also good to choose a treadmill to run. When running, you can try to let go of the handrail of the treadmill, which can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, you must let go of the handrail first on the premise of ensuring your body balance. Setting a certain slope before running can improve the weight loss effect of running. It is suggested to use intermittent exercise on the treadmill, that is, exercise at high speed for a while and practice alternately at low speed for a while. swim

Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving heart and lung function. However, many people can't swim well, so they can walk quickly in the swimming pool, which is very effective in improving heart rate. Ride a bike

Now many gyms have spinning bikes, which are designed to be very suitable for aerobic training. Spinning takes a lot of exercise, and athletes will sweat a lot during the process. Although burning fat is beneficial to lose weight, we should also pay attention to replenish water in time to prevent dehydration. If you want to lose weight by riding outdoors, it is recommended to choose a mountain bike. rope skipping

Skipping rope is easy to learn and the required equipment is simple. You just need a small clearing to exercise. It's very good aerobic exercise, cheap and good. Skipping rope can improve heart rate and respiratory rate in just a few minutes and lose weight in a short time.