A measure of aerobic exercise is the heart rate, that is, the exercise when the heart rate is kept at around 150 beats/min. Because the heart rate is relatively fast, the blood can provide enough oxygen for the myocardium at this time, so it is aerobic exercise.
The characteristic of aerobic exercise is that after oxygen enters the body, it can react chemically with sugar and fat in the body, directly eliminating it and burning fat.
First, jump rope.
Jumping rope is really a good exercise to lose weight. It belongs to middle and high intensity aerobic fat burning exercise. It seems to be a combination of hands and feet, but it can actually exercise the whole body.
A friend lost more than 30 Jin skipping rope. Of course, he has a large weight base, but if he hadn't skipped rope, he wouldn't have lost so much weight so quickly.
Second, swimming.
The intensity of exercise in water for 20 minutes is equal to land activity 1 hour. Moreover, swimming in water needs to overcome the resistance of water, which is soft, so it can protect joints from injury.
Third, jogging.
Jogging is a common aerobic exercise, and there are no restrictions on venues and equipment, but note that jogging is aerobic exercise, while running is anaerobic exercise. Jogging can burn fat, running fast can exercise muscles, and running well can run marathons.
Fourth, spinning.
Spinning is a particularly popular sport in recent years. When I was young, I never thought that cycling could become a sport. In fact, cycling can exercise the muscles of the waist and legs, make the muscles stronger, and it is also an excellent exercise to burn fat.