Speaking of exercise to lose weight, especially to eliminate fat in the waist and abdomen, people first think of doing sit-ups. Although doing sit-ups on the ground in the morning and evening, after a period of time, most people will not find a significant change in waist circumference except strengthening the muscles under fat. Why can't sit-ups eliminate abdominal fat? The reason is that the energy supply of the human body is a very integrated whole system, and it is impossible for any muscle in any part to "take local materials"? Energy is obtained from the recent accumulation of fat, and glycogen stored in blood, liver and even whole body fat must be transported through blood. The premise of using fat energy is to exercise for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, the glycogen in the blood and liver is consumed, and the fat can be used. What exercise helps to lose weight? Understand the above truth, we will know what is the most effective exercise to lose weight-low-intensity, long-term aerobic metabolic endurance events, such as brisk walking, jogging, swimming, climbing stairs, cycling, skating, skipping rope, aerobics and other sports, which are repetitive and can last for more than 20 minutes, and keep the heart rate at a certain level. This kind of exercise is called aerobic exercise. The main purpose of aerobic exercise is to keep your heart beating faster, that is, to raise your heart rate and exercise your heart. This is why aerobic exercise is also called cardiovascular exercise in the United States. In addition, aerobic exercise is also one of the important means to consume energy and excess fat in the body. The word aerobic exercise was first invented by American sports physiologist Dr. Kenneth Cooper. When you exercise, you need more oxygen. Your lungs inhale more oxygen, and then oxygen is delivered to all parts of your body, especially the muscles that are moving. Regular aerobic exercise can enhance your body's ability to use oxygen. The better the body, the higher the aerobic exercise ability, the longer the exercise time and the greater the intensity. In other words, people who often do aerobic exercise have healthier hearts and better physical and mental qualities. Aerobic fitness requires a fitness frequency of about several times a week. The American Sports Medicine Association recommends that normal people exercise 2-5 times a week. If you haven't used to exercise before, start small, twice a week, and then gradually increase to three or four times. Beginners often make the mistake of exercising once a day because they are enthusiastic and want to achieve results as soon as possible, and the intensity of each exercise is also great. Doing so often leads to overtraining, fatigue, insomnia, excessive soreness and other symptoms in a short time. And then it will stop. In fact, we should realize that fitness is a long-term habit. If you want to have a strong body, you should stick to fitness all your life. It takes months or even years to reach the best shape and health. Step by step is the best solution. The ideal weight loss speed of aerobic fitness is that the average person jogs for one minute and consumes about 15 kcal (the greater the weight, the more he consumes), while the fat of one kilogram is 3500 kcal. Jogging for 30 minutes every day, without changing your diet, can lose one kilogram a week. Of course, this is only a theoretical calculation. In fact, you will eat more after exercise. The speed recommended by experts is one and a half kilograms, so the weight lost is not easy to rebound. Warm-up and Relaxation of Aerobic Fitness Before and after every aerobic training, there are two stages: warm-up and relaxation. These two stages can make your fitness safer and more effective. 1, warm-up (that is, warm-up) generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature rises slowly, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5~ 10 minute. When it is cold, keep warm for a long time and put on more clothes. In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. Besides, after warming up, you will feel better and exercise longer. In other words, if you exercise without warming up, you will get tired more easily. 2. Relaxation and warm-up have the same effect. During exercise, blood circulation is accelerated and blood volume is increased, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5~ 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state. What should women pay attention to in aerobic fitness? The following points should be noted: 1. Wear a bra when exercising, and it is better to have strong support. 2, menstrual exercise, the amount of exercise should not be too large. 3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training. Bian Xiao reminds: After fitness exercise, you should change your sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath. People who often do aerobics should pay attention to their feet and often trim their toenails. A broken toenail will prick the skin and make the toes inflamed. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry. Don't burst the blisters on your feet.

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