Five most effective ways to lose weight by aerobic exercise Aerobic exercise is recognized as the best healthy way to lose weight. Aerobic exercise not only refers to all kinds of aerobic exercise, but also includes endurance sports such as running, cycling, swimming and skipping rope. Aerobic exercise has a very good effect on improving heart and lung function and reducing fat for everyone. Everyone should choose the type of aerobic exercise according to their own sports interests, and pay attention to several key points of aerobic weight loss, so as to design an aerobic exercise prescription for themselves, because only they know the body best. 1. Easy aerobic exercise to lose weight If you master the strong and weak rhythm in half an hour of aerobic exercise, then you can get twice the result with half the effort, that is, add a gentle recovery time between high-intensity exercises. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm. Catherine, head of the Department of Motor Function at California State University? 6? Dr. Jackson pointed out: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level." 2. Push hard with one leg when riding a bike. When you exercise on a scooter, you can enhance the intensity of exercise by intermittently pedaling harder with one leg. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes. Chelsea, new york? 6? 1 Michael, fitness education manager of Pailes Sports Center? 6? 1 Yusef says this one-legged pedaling exercise can help you burn 20% more calories. Heat consumption of scooter for 30 minutes: 950 joules interspersed with one leg and forced interval; Heat consumption 30 minutes after exercise: 1 138 joules; 3. Carrying a load away from Kathy, a fitness instructor at the Foldes Center in California, USA? 6? 1 Stevens said that wearing a weight-bearing vest during a sprint can help you burn 10% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. Stevens said that the effect of a weight-bearing vest is better than tying sandbags on the legs or lifting dumbbells in the hands, which is beneficial for bodybuilders to control their body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20 ~ 25% more calories without any side effects. The calories burned by running for 30 minutes: 883 Jiao put on the weight vest for 30 minutes: 97 1 Jiao walked with a long pole for 30 minutes: 1059 Jiao 4. Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving heart and lung function, but many people are not good at swimming, so they can be used in swimming pools. 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. 5. Running (fast walking) Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of the hands supported by 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. Choose one or several aerobic exercises that you like and can do, and lose weight step by step, and you will be surprised.