What is aerobic exercise to reduce fat? Social life is getting better and better, and people exercise less and less, so the body is particularly prone to gain weight. Aerobic exercise can effectively reduce fat, but what are aerobic exercises? Let's take a look.

What aerobic exercise to reduce fat 1 At present, social life is getting better and better. Some people eat and drink regardless of their image and never consider their physical endurance. When we change from thin to fat, will we still eat and drink? Of course not. We will try our best to lose fat. Some people will do aerobic exercise to lose fat. At present, most people will do aerobic exercise to reduce fat, which is healthy and relaxing. Let's learn about the method of reducing fat by aerobic exercise:

Aerobic training (English: aerobic exercise) is a kind of physical exercise aimed at improving human endurance and enhancing cardiopulmonary function, which is often used to lose weight. Relative to anaerobic exercise.

The standard of aerobic exercise is heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required that the exercise time should not be less than 1 hour, and it should be carried out 3 to 5 times a week.

This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.

Common aerobic exercises include: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, playing Tai Ji Chuan, fitness dancing, skipping rope/doing rhythmic exercises, basketball, football and other ball games. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration. Compared with explosive anaerobic exercises such as weightlifting, running, high jump, long jump and throwing, aerobic exercise is a continuous exercise, lasting more than 5 minutes, and there is spare capacity.

1, warm up before exercise. Before every exercise, you need a warm-up process, that is, activity preparation, joint ligament movement, stretching limbs and back muscles. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise. Warm-up generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature is slowly rising, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed.

Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5 ~ 10 minute. When it is cold, keep warm for a long time and put on more clothes.

In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. Besides, after warming up, you will feel better and exercise longer. In other words, if you exercise without warming up, you will get tired more easily.

2, close to but not exceeding the "bull's-eye rate" Generally speaking, the bull's-eye rate is 170- age. If you are 60 years old, the bull's eye rate is170-60 =110 (times/minute). You can count your pulse at any time when you are exercising. If the heart rate is controlled below 1 10 beats/min, the exercise intensity is appropriate. Of course, this refers to healthy athletes, except the infirm. If the heart rate is only 70 ~ 80 beats/min during exercise, which is far from the bull's-eye rate, it means that the exercise standard of aerobic exercise has not been reached.

In order to relax, some people will take necessary measures to lose weight as soon as possible, such as taking diet pills and forcibly skipping breakfast and dinner. But if it continues, it will do some harm to your body, not only will it not lose weight, but it will also endanger your personal safety, so when we want to lose weight, we can take aerobic exercise to lose weight, which is safe and will not pose a threat to your body. Aerobic exercise can make you lose weight quickly.

Do you have any aerobic exercise to reduce fat 2 1, and climb stairs?

Speaking of aerobic exercise, in fact, the first thing that people think of is running, but in fact, if you want to lose weight as soon as possible, climbing stairs is very famous and effective. You can choose to take the stairs instead of the elevator when you go upstairs, and you can take the elevator when you go downstairs.

If you use the stairs when you go upstairs, you can burn fat quickly, especially for people with serious fat accumulation in their legs. This kind of training is very effective. Climbing stairs consumes more calories than running, so everyone can do this aerobic exercise often.

Step 2 swim

Swimming should be comprehensive for everyone. This kind of training can basically strengthen the cardiopulmonary function of everyone during exercise, and this kind of training will not cause any harm to the body. Therefore, if you exercise, you don't need to worry about safety.

When swimming, the effect of reducing body fat is more balanced. Basically, every part of the body can participate in training, and this kind of training is much better than running. The most important thing is the ability of swimming to consume fat, which is very fast and balanced. Swimming for half an hour is more effective than running for an hour.

Step 3 jump rope

Everyone should have been exposed to skipping rope. When you go to physical education class at ordinary times, skipping should also be included in the physical examination. Jumping rope will be intense, so I suggest you not jump for half an hour. The best way is to have a rest after jumping 15 minutes, and then exercise 15 minutes. Basically, it is enough to exercise two groups every day.

The most obvious effect of exercise is to improve everyone's jumping ability and the strength of arms and feet. Most importantly, in the process of skipping, the exercise of all parts of the body is relatively balanced, which is very beneficial to lose weight.

These exercises are all aerobic exercises, which are more conducive to losing weight. If you want to lose weight, you can do these exercises, and they are relatively simple and don't need any equipment.