What is the method of aerobic weight loss? Sports also have certain skills. Exercise is very important in our daily life. Regular exercise is conducive to enhancing our cardiopulmonary function. Aerobic exercise can increase the oxygen content in our brain. Now share what is the method of aerobic weight loss.

What is aerobic diet? 1 swimming

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.

bicycle; 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. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).

Run (fast)

Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

Through the above introduction, I also have a good understanding of aerobic weight loss exercise, so I can do it with confidence when choosing such weight loss exercise. However, it should be noted that when using this exercise method, I should also pay attention to my adaptability. Some people can't be satisfied, so I have to adapt to it slowly, and I can't choose too much.

What is the method of aerobic weight loss? 2 Aerobic aerobics should pay attention to 4 points.

1, step by step

At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate. Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise. Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.

2. Hygiene and health

After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath. People who often do aerobics should pay attention to their feet and often trim their toenails. 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.

Step 3: Suitable clothes

When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.

4. Women should pay attention to the following points.

(1) Wear a bra when doing exercises, especially those with 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.