There are many forms and events of aerobic exercise, such as brisk walking, jogging, cycling, skipping rope, fitness dancing, skating, swimming, playing badminton, playing Tai Ji Chuan, climbing stairs and boating.

Relevant research shows that the key to aerobic metabolic exercise is to ensure a certain amount of exercise and perseverance. Adults can basically achieve the effect of moderate aerobic exercise by participating in the above-mentioned sports selectively.

Obese old people can choose their favorite exercise that is easy to stick to, and the amount of exercise should be suitable for their own situation. The frequency of exercise is generally 3? Five times, 20 each time? Sixty minutes is enough.

Exercise intensity should reach the effective heart rate limit, and the heart rate at the initial stage of exercise should be 1 10 beats/min, 1 after? After 3 weeks, it can gradually rise to 140 times/minute. In this way, the stroke output is close to and reaches the best state, and the effect is more obvious.

belly dance

If you are not confident enough, or if you are looking for a different sports course, belly dancing may be very suitable for you.

Different from most people's imagination, belly dancing is not only as simple as twisting the stomach, but also involves a lot of back flip and body stretching, and its fitness effect is similar to yoga.

Ride a bike

Cycling is the most enjoyable and comfortable exercise. Not only can it help you shape beautiful leg lines, but if you are used to cycling to work, it can also help you avoid traffic jams and go to work easily! Why are you hesitating? Ride a bike to lose weight!

dance

Even if you start learning ballet when you are not in kindergarten, taking dance classes can be an interesting way for you to exercise! Latin dance, jazz dance, break dance, pole dancing, or hiphop, as long as you like and are interested, you can learn! Dancing can get rid of your excess fat through a lot of exercise!

As long as you persist, your dream figure will definitely come true!

Sports film

The advantage of sports movies is that they can realize the dream of fitness and weight loss without leaving home, especially for housewives. There is no need to make excuses to say that there is no dressing room to change clothes or that you are not used to a multi-person fitness room. You can follow the sports video at home and lose weight as you like without interference!

Physical therapy ball

If you pursue all-round physical fitness, then fitness balls are the best choice. Accompanied by soft music, you can relax wholeheartedly and blend into fitball with the most stretching posture, which is the highest realm of fitball. A simple action can lose weight, and the effect is particularly strange!

health

This is familiar to everyone. Maybe many mm have been to the gym and tried. It's a pity that I'm too busy at work to find time to stick to it for a long time.

However, fitness is still very fashionable. Fitness instructors will formulate corresponding weight loss methods according to different personal situations, which are particularly personalized and targeted!

Twist hula hoop

Hula hoop, also known as fitness circle, is a sport suitable for all ages. Regular participation in hula hoop exercise can keep a good figure, so that the muscles of the waist, abdomen, buttocks and legs of the body are not stiff and degenerate.

Moreover, hula hoop can also help the peristalsis of the intestine, help digestion and defecation, better assist slimming and help clear the garbage in the body, and achieve the beauty effect! Girls, what are you waiting for? Let's act quickly!

Single row drum

Roller skating is a sport that used to be a trend. Those roller skates remind people of their childhood, but roller skating is really a trend in London, especially among adults.

If you live in a big city, you can often take part in pulley races and slide on the spacious avenue where people are not allowed to pulley!

rope skipping

Skipping rope, which consumes 400 calories every half hour, is a very effective aerobic exercise and also a bodybuilding exercise.

It is of great help to the heart and lung system and other organs, coordination, posture and weight loss.

Kick boxing

Kick boxing, please don't fight? Barbarians? 、? Violence? Connect. Taekwondo was originally introduced by boxers and professional aerobics athletes from New Zealand.

The specific form is to mix boxing, karate, taekwondo, kung fu and even some dance movements together, with strong music, which is the unique style of aerobics.

climb mountains

Mountain climbing can not only exercise, but also cultivate people's sentiment. It is a good fitness project.

It can not only strengthen muscles and bones, but also improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body, enhance the cardiopulmonary function and enhance the disease resistance.

Lose weight while exercising! But you should know your physical condition before climbing the mountain, and the old, the weak, the sick and the disabled should be cautious.

pilates

Pilates, from Germany, is a static fitness exercise, focusing on the training of body muscles and physiological functions, such as waist, abdomen, back, chest, buttocks and other parts, and controlling muscles for a long time through some slow movements to achieve the purpose of consuming energy in all parts of the body.

But mm must be practiced under the guidance of a professional coach.

run quickly

Do you have a minute? Are you efficient? Is it environmentally friendly? In big cities, the pace of life is fast, the work pressure is high, and the high-density work arrangement makes life seem very fulfilling. However, if it persists, people's health will be seriously threatened. Running is the most convenient exercise. It only takes half an hour every day, and you will find that after running, the whole person's mental state will suddenly improve a lot!

swim

Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour.

It can not only cultivate sentiment, temper swimming will, but also keep fit.

tennis

Tennis is very suitable for urbanites. Tennis can promote the improvement of blood circulation system, consume excess calories, improve cardiopulmonary function and enhance human immunity.

Improve the disease resistance and recovery speed after illness, and achieve the purpose of improving health, improving physique and strengthening the body.

volleyball

When the weather is fine, make an appointment with some relatives and friends to play volleyball easily, which can not only enjoy the warmth of the afternoon sunshine, but also enhance each other's feelings. In one hour, you will consume 378 calories!

Somatosensory action game

Wiifit is a unique somatosensory game, which uses the Wii balance board to play the game. In the game, players can swing from side to side to play hula hoop, twist their bodies to practice pitching skills, and even practice yoga with it!

yoga

Long-term practice of yoga posture, pranayama and relaxation can prevent all diseases. Deep breathing exercise of yoga can increase the oxygen absorption of cells in the body, including fat cells, increase oxidation and burn more fat cells, thus achieving good weight loss effect.

Four misunderstandings of exercise to lose weight

Exercise to lose weight is effective, but we should also pay attention to avoid the four misunderstandings of exercise to lose weight.

One of the misunderstandings: more exercise can lose weight.

Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, you can only drink one or two cans of drinks or eat a few cakes, and the hard-won weight loss results will go up in smoke.

Therefore, in order to achieve a lasting weight loss effect, in addition to engaging in exercise, we should also make reasonable adjustments to the diet.

Myth 2: Fasting exercise is harmful to health.

People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. It is believed that moderate exercise, such as quantitative walking, dancing, jogging and cycling, 65438+ 0 ~ 2 hours before meals (that is, fasting) is helpful to lose weight.

This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially productivity, and the weight loss effect is better than after-meal exercise.

In addition, due to proper exercise and low heat consumption, adequate storage in the body will not affect health.

Myth 3: You can lose weight by jogging for 30 minutes.

Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen.

With the extension of exercise time, the energy supplied by fat can reach 85.5% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.

Myth 4: The more intense the exercise, the better the weight loss effect.

In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so that fat is consumed quickly.

With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. When approaching high-intensity exercise, the proportion of fat energy supply only accounts for 15.5%.

Therefore, light, moderate, long-term low-intensity exercise or long-term exercise with heart rate 100 ~ 124 beats/min is most beneficial to lose weight.