Many obese people have a problem. They want to lose weight by running, but running hurts their knees too much and they have to give up running. So I finally gained weight and hurt my knee instead of losing it. Because if a heavy adult goes running, it will have a great impact on his knees, thus damaging his knees. Even if we do a lot of anaerobic training to enhance the basic metabolic ability, it is very difficult to lose fat without enough aerobic exercise. Therefore, the traditional aerobic training method of running is no longer suitable for fat people. At this time, fat people need other ways of aerobic training to help them lose weight.

First of all, swimming

Although many people say that swimming is an exclusive sport in summer, can't you swim after summer? Obviously not. We can often go swimming. After all, the water temperature in the swimming pool can be controlled. Swimming is a very good aerobic training method and won't hurt our knees. Because of the buoyancy in the water, our knees will not be subjected to extra pressure.

In addition, swimming is a whole-body exercise and will not cause excessive wear and tear to a certain joint. More importantly, swimming will protect our knees to some extent. There is nothing wrong with swimming, except that you may feel a little uncomfortable when you just get into the water and come out. It can be seen that swimming is a good choice if you are afraid to run because you are afraid of hurting your knee, or if the fat man who has already hurt his knee because of running wants to lose weight.

Second, the elliptical machine

Because swimming is still a sport limited by the venue to a certain extent, there are many aerobic equipment in the general gym, which will protect the knees. For example, the elliptical machine is very dangerous for joints, and it can avoid this very well, because most of the actions on the elliptical machine are centripetal contraction, and there are few centrifugal contractions. Moreover, when we exercise on the elliptical machine, our articular cartilage is basically not damaged. Besides, the elliptical machine has many other functions. For example, when we exercise on the elliptical machine, we will have many wonderful feelings, such as walking in space or climbing mountains. Generally speaking, if you can't find a better swimming place, elliptical machine is a better aerobic training method!

Third, rowing machine

Sports like those mentioned above are a little inconvenient. Large equipment can only go to the gym, and swimming can only go to the swimming pool. And the distance may be far, so you should bring your own clothes. Some people just want to do some simple aerobic training at home, such as buying a treadmill or something. If we buy a treadmill at home and use it for aerobic training, it will do great harm to our knees, because the trajectory of the treadmill is relative to our body movement, which will cause twice the impact compared with the ordinary ground. And the sound of the treadmill is still very loud, which may disturb the people or something. Compared with treadmills, rowing machines are better instruments. Rowing machine not only won't cause great damage to knees, but also occupies a smaller area than treadmill. Rowing machines are more suitable for buying at home. Although the rowing machine seems to be only an upper limb exercise, the exercise done on it is actually a whole-body training. Because when you exercise on the rowing machine, your hips and legs exert force to drive your whole body and finally pass it on to your upper limbs.

These three kinds of aerobic training can effectively protect our knees. If you are overweight and want to lose weight, then resolutely give up running and choose other aerobic training like these three!