First, it is carried out in an environment with sufficient oxygen. As long as you are not on the Qinghai-Tibet Plateau and do not use oxygen control devices, you can meet this condition.
Second, keep the heart rate above 60%. The formula is (220- age-static heart rate) ×0.6+ static heart rate. The resting heart rate is the number of pulses per minute when you are not exercising. This needs to be measured in advance.
Third, on the basis of meeting the first and second requirements, walk continuously for more than 20 minutes.
What can't meet these three conditions is aerobic exercise. If you just exercise, you can get the effect of exercise, but if you want aerobic exercise to achieve the effect of losing weight, it is not enough.
Aerobic exercise and weight loss Not all aerobic exercises can lose weight. Aerobic exercise with strong aerobic capacity has a better weight loss effect, while those with weak aerobic capacity have a worse weight loss effect or no weight loss effect.
This is also the main reason why some people do a lot of aerobic exercise, but there is no weight loss effect. Although doing aerobic exercise, but because of poor aerobic capacity, low efficiency, can not achieve weight loss effect.
Evaluation of strong aerobic capacity: Run or swim continuously for 30 minutes, collect ear blood after 3 minutes, and measure blood lactic acid, which is about 4 mmol/L. The farther you run or swim, the stronger your aerobic capacity is.
How to do aerobic exercise to lose weight can be understood as follows: the farther you run within 30 minutes, the better the weight loss effect will be; The longer the running distance, the worse or no effect, but 30 minutes to lose weight is not enough. Try to be around 45 minutes.
Or set a distance, such as 8 kilometers, the shorter the time, the better the weight loss effect.
In short, aerobic weight loss is not "idle", so we must constantly improve our performance, so that the weight loss effect is good.