Jogging can improve the quality of sleep. By running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved. "Breathing" effect, during running, the average vital capacity increased from 5.8 liters to 6.2 liters.

At the same time, the amount of oxygen carried in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can relieve tension and anxiety and release pleasant substances.

2. Cycling

At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect.

Step 3 swim

Swimming is a good way to lose weight by whole body exercise, which is very effective in improving cardiopulmonary function. But many people are not good at swimming, so they can take a quick walk in the swimming pool instead, which is very effective in improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.

4. Bicycle

Prevent brain aging and improve the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.

Step 5 jump rope

Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.

What do you know about aerobic exercise? Five kinds of aerobic exercises help you lose weight