Obesity is probably a headache all over the world. Aerobic exercise is recognized as the best way to lose weight healthily. Aerobic exercise not only refers to all kinds of aerobic exercise, but also includes endurance sports such as running, cycling, swimming and skipping rope. This sounds boring. Maybe you have practiced, or maybe you didn't stick to it because the effect was not as good as expected or there were conditions and time constraints. The result is still fat! It's not that these aerobic exercises are ineffective or not suitable for you. Generally speaking, unless there is a special disease, aerobic exercise has a very good effect on improving everyone's cardiopulmonary function and reducing fat. The key is to choose the type of aerobic exercise according to your original physical condition and interest in sports, pay attention to several key points of aerobic weight loss, and design an aerobic exercise prescription for yourself, because only you know your body best. First of all, let us know some necessary basic concepts and physiological knowledge, which is an important prerequisite for designing aerobic prescriptions for ourselves. 1. Heart rate This is the most direct index to determine the effect and intensity of aerobic exercise. At present, many fitness equipment in the gym have calorie counting. But in fact, this calculation is quite different from the actual consumption, and there is no constant ratio between calorie consumption and fat consumption. The catabolism of fat is a series of complex biochemical reactions, and the heart rate reflects the excitement of sympathetic nerve. The excitement of sympathetic nerve promotes the secretion of a series of lipolytic hormones, thus activating lipolytic enzymes and decomposing fat stored in adipose tissue into free fatty acids and glycerol. Fatty acids can be decomposed into carbon dioxide and water with sufficient oxygen supply and release a lot of energy. So how much heart rate or intensity should you reach during exercise to lose weight effectively? Usually it should be 60%-75% of the maximum heart rate (MHR/220-your age). That is to say, for a 30-year-old friend, the maximum heart rate is 220-30 = 190. Then190× 60% =114 ~190× 75% =145, that is, the heart rate is114 ~/kloc. Because the maximum heart rate is an estimate of the heartbeat limit based on physiological conditions, the actual intensity should be suitable for people, and novices can generally keep it at 60 ~ 65% MHR. If you blindly pursue high intensity regardless of your physical condition, it is not good for your health. 2. Time According to the research of American sports medicine, muscle glycogen is the main energy supply before aerobic exercise 15 minutes, and fat energy supply begins after exercise 15 ~ 20 minutes. Therefore, aerobic exercise generally requires more than 30 minutes, so a problem arises. Everyone can easily exercise for 30 minutes or more while maintaining high intensity such as 65% MHR. Let's take a look at the concept of high-intensity exercise for 30 minutes, such as 65% MHR. Adult women's 800m and men's1500m long-distance running can generally reach the required heart rate, and most people should have had such experience in physical education class. The time to reach the standard is 4 ~ 5 minutes and 6 ~ 7 minutes respectively. In other words, running at a medium speed of 6 to 8 kilometers can achieve aerobic exercise of 65% MHR for 30 minutes. I believe that most non-sports people don't have such physical qualities. If you insist on completing aerobic exercise with such intensity and time, it will cause physical fatigue. Many friends who have skipped aerobics may have this experience: going to do aerobics, losing weight, exhausted, having no energy to go to work the next day, giving up soon, and then returning to the previous physical state. So don't simply take the research results out of context as the premise of aerobic exercise prescription, because the research only measures the average statistics, and whether muscle glycogen can supply energy 15 minutes depends on everyone's reserves. From the lipolysis process mentioned in the last article, we can see that the so-called lipid supply starts after aerobic exercise 15 ~ 20 minutes, which only reflects the biochemical reaction time of lipolysis. Unlike muscle glycogen, fat can directly provide energy for the body. Therefore, the exercise time should be gradual, and the continuous exercise time can reflect the endurance of the body, and the improvement of endurance can not be achieved by one or two exercises. Of course, exercise time is too short to achieve the goal of losing weight, because only when the body consumes the energy generated by fatty acid oxidation can it further promote more fat decomposition. And finally achieve the goal of losing weight. So how to solve this contradictory problem? I suggest that friends who are weak but obese should take intermittent exercise at the beginning of aerobic training, and keep it at a high heart rate (intensity) for a period of time until you start to feel tired, and then slowly turn to some relaxing or slow exercise. In order to maintain a fast heart rate (moderate intensity) until your physical strength recovers and then turn to a high heart rate (high intensity), I don't agree to continue exercising when you are very tired. Of course, this is a kind of willpower exercise, but a step-by-step approach is more conducive to health, and it will not make you exhausted after one exercise and unable to face the next day's work. Exercise for 45 minutes to 1 hour step by step, and its weight loss effect will not continue to be poor. Of course, interval training is a transitional training method, and the ultimate goal is to make you easily complete high-intensity aerobic exercise for more than 30 minutes, which not only achieves the goal of losing weight, but also greatly improves your endurance and cardiopulmonary function. 3. Oxygen As I mentioned in my last article, fatty acids can be decomposed into carbon dioxide and water with sufficient oxygen supply, and a lot of energy can be released. Therefore, oxygen is the key to reducing fat during aerobic exercise, and you need to ensure adequate oxygen intake during exercise, but this does not mean that you can ensure oxygen intake by taking a deep breath during exercise, because the amount of oxygen inhaled does not always correspond to the amount of air inhaled. If many people do aerobics together indoors, you can imagine how much oxygen a person can emit, so it is best to do it outdoors. 4. Choose the type of exercise. We usually have five choices. A. I don't advocate beginners or friends with poor physique to do aerobics to lose weight. It is too simple to meet the heart rate requirement, but it is more complicated to need physical strength, flexibility and flexibility. Most people simply can't do it. If the action is not in place, it will not have any effect, and it is easy to cause harm. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight. B. 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 can't swim well, so it can be used instead in the swimming pool, which has a very good effect on 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. C.bicycles Many gyms now have spinning bikes. The design of these bicycles is very suitable for aerobic training, but overall, the bicycle training room is too small. Many people were prone to lack of oxygen during training in the past, although the gym was designed 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). D. 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. E. skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body. Friends who have no sports foundation can exercise twice a week, leaving enough time for the body to get enough rest and recover from fatigue. An effective aerobic exercise has begun to change the biochemical reaction in your body and make your body adapt to the new metabolic rhythm during the rest time. After a period of time, it can be increased to three times a week, up to four times a week, depending on the situation, but there is no need to go to the gym every day to exhaust yourself. We exercise to improve our health and make ourselves energetic. After reading the above, you should be able to design an aerobic exercise prescription for yourself. Choose one or more combinations of aerobic exercise for yourself, and try it out tomorrow to test your physical fitness. Determine the exercise time and specific methods according to your body's reaction. After a period of time, your body fat will be significantly reduced and your heart and lung function will be improved. Especially for some friends with poor physical fitness, their endurance will be obviously improved after gradual exercise, and then they will face peace. Therefore, it is simple and effective to choose one or several aerobic exercises that you like and can do, keep the effective heart rate (intensity) and time during exercise, exercise regularly, and gradually lose weight through aerobic exercise. Of course, it must be healthy and beautiful, and aerobic exercise is only the beginning.