To judge whether it is "aerobic exercise", the heart rate is the measure. 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 fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the heart and lung function, and prevent bones.

Relaxation and adjustment of psychological and mental state are the main exercise methods 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.

Can aerobic exercise lose weight?

The most effective exercise to lose weight is aerobic exercise, especially the exercise that consumes more energy. For example, jogging, mountain climbing, brisk walking, ball games, swimming and other aerobic exercises to lose weight, it is best to complete each exercise continuously.

Don't stop, and you must consume 300 kilocalories every exercise. Usually, this kind of exercise leads to rapid heartbeat or sweating, which are all areas of aerobic exercise to lose weight.

Here are some exercises that can consume 300 kilocalories:

Jogging: 30~50 minutes; Cycling: 1 hour ~75 minutes; Walking: 1 hour ~ 1.5 hours; Swimming: 30~40 minutes; Playing tennis: 45 minutes ~ 1 hour; Skipping rope: 30~40 minutes.

Aerobic exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising, if you can't do it at least once a day.

What are the ways to lose weight by aerobic exercise?

Various aerobic exercises

In fact, Bian Xiao doesn't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirements, and more complicated ones require higher physical strength, flexibility and flexibility. That's what most people do

No, there is no effect if the action is not in place, and it is easy to cause harm. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physical conditions should not use aerobics as a way to lose weight.

swim

Swimming is a good way to lose weight by whole body exercise, which is very effective in improving cardiopulmonary function. But many people are not good at swimming, so they can take a quick walk in the swimming pool instead, which is very effective in 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.

bicycle; cycling

At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. However, the general bicycle training rooms are too small, and many people are prone to indoor hypoxia during previous training, although the gym is designed like this.

In order to raise the ambient temperature, make athletes sweat a lot and 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 the city and environment have speed limits)

Not so good).

Run (fast)

Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on 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.

rope skipping

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 increase heart rate and respiratory rate in a few minutes and lose weight in a short time. Professional boxers usually skip rope as the main content of aerobic fat reduction before the game, which can also exercise the coordination and sensitivity of the whole body.

Jumping firecrackers

Warm up by jumping firecrackers, so that the heart rate reaches a certain level, preparing for more intense exercise. Doing firecrackers jumping (a jumping exercise) for 5 minutes after doing full-body stretching can adjust and coordinate the body. Jumping firecrackers can make the shoulders, back, thighs and calves move, so it can not only improve physical strength and endurance, but also stovepipe.

Floor movement

Push-ups and sit-ups will never go out of fashion, and they can be played anywhere, whether at home, in front of the TV or on the road. Push-ups can exercise the chest, shoulders, abdominal muscles and triceps, and sit-ups are the main exercise.

Exercise abdominal muscles. Yoshida of Japan holds the Guinness World Record, and he can do 10507 push-ups continuously. But you don't have to do many push-ups every time; Do three or four prone positions during each exercise.

Hang in there, doing 25 to 50 at a time is a good exercise plan.

Elastic motion

You can do basic exercises such as lunge, squat and biceps bending with rubber bands. This kind of rubber band is light and easy to carry, and its cost ranges from 6 dollars to 20 dollars. Find the right color when choosing to buy. Usually, different colors of rubber bands have different elasticity, which are mainly divided into yellow (light color), red (medium color) and green (dark color).

When doing squat exercises, try to keep your legs shoulder width apart, stand up straight, step on the rubber band, hold the rubber band with both hands and pull it up to shoulder height, then squat down, and then squat up to the standing position before recovery. When exercising triceps, put the rubber band on your back, grab one end of the rubber band with one hand and pull the rubber band to the top of your head with the other.

Laundry bag movement

Washing clothes is a chore that consumes calories and eliminates fat, but don't pour dirty clothes into the washing machine yet. A laundry bag full of dirty clothes can help you burn more calories. Just lift the laundry bag in front of you, don't you?

Let the bag touch your body and let the bag have the maximum resistance. Repeat this action many times-you will feel that your biceps, shoulders, chest and abdominal muscles have been exercised. Do you think the laundry bag is not heavy enough? Try sandbags.

Well, sandbags are more helpful for improving physical strength and endurance.

climb the stairs

Jogging up and down in the stands of stairs or sports fields is a very beneficial aerobic exercise. with the fastest speed

Climb the stairs at a speed of 6 to 12, rest for two or three minutes after each run, and repeat this exercise. When resting, you can continue to climb several stairs to keep your heart rate unchanged. Every time I step on it,

Everyone should take as little step as possible when stepping, which will help improve the muscle strength of lower limbs. In order to make the aerobic exercise arrangement more complete, it should also include jogging, walking or cycling three or four times a week.

At home, you can use dumbbells to bend biceps, push shoulders and stretch triceps. To exercise your chest, lie flat on the ground or bench, open your arms and put the dumbbell above your chest. Try lying face down on a bench and lifting dumbbells to exercise your back.

Press a chair

After a short rest, start to exercise triceps, chest muscles and back. No matter at home or in the office, find a chair to sit on, put your hands on any armrest of the chair, and put your feet flat on the ground and up.

Pull your body, count from 1 to 10, then return to your previous sitting position and repeat this action. Through this exercise, your lower back muscles will be stabilized and strengthened. This sport is completely free!

Matters needing attention in aerobic exercise to lose weight

1, do warm-up exercises before exercise

Warm up before exercise. Before each exercise, there needs to be 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.

2. Exercise intensity varies from person to person.

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 exercise.

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 during exercise is only 70 ~ 80 beats/min, it is out of phase with the bull's-eye rate.

Far away, it means that it has not reached the sports standard of aerobic exercise.

3. Pay attention to your own movement state

Self-feeling is an important index to master the amount and intensity of exercise, including

Including mild shortness of breath, feeling a little heartbeat, slight fever, reddish complexion and sweating, which indicates moderate exercise; If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is super.

Limit. If your exercise stays at the level of "face-deadening, heart-beating" and your heart rate is too far from the "bull's-eye rate", it means that your exercise can't achieve the purpose of enhancing your physique and endurance, and you need to add more.

4. Exercise lasts at least 20 minutes.

Generally, the duration of aerobic exercise for healthy people should not be less than 20 minutes at a time, and it can be as long as 1 ~ 2 hours, mainly depending on personal physique. Aerobic exercise can be carried out 3 ~ 5 times a week, too little can not achieve the purpose of exercise.

5. Be alert to discomfort after exercise

Post-sickness is an uncomfortable feeling after exercise, and it is also an index to measure whether the amount of exercise is appropriate. Ordinary people may feel mild discomfort after exercise, general weakness and muscle aches, which will soon disappear after rest. This is positive.

Constant phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise. You can do it next time.

Need to be reduced.

Step by step is the basic principle

Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more.

All of the above should be gradually increased within the scope of personal adaptability, so don't rush for success. Old and infirm people or patients with chronic diseases should master the scale of exercise. It is best to see a doctor and have a comprehensive physical examination before exercise.

According to the individual situation, prescribe specific aerobic exercise, and then exercise according to the prescription.

Aerobic exercise to lose weight

The first section weight loss exercises:

1 First, lunge your feet back and forth, slightly bend your knees on your hind legs, and land on your forefoot. Keep your upper body straight, raise dumbbells with both hands, and naturally droop.

2. Then the hips sink and the legs press down after being stressed. The knees of the front legs should not be in front of the toes, and the thighs and calves should be at 90 degrees. Keep the knees of the hind legs down as much as possible, but don't touch the ground and keep the upper body straight.

The second quarter weight loss exercise:

1. Stand with your legs shoulder width apart, feet outward, legs straight, abdomen in and chest out. Bend your arms and lift the umbrella to shoulder height.

2. Keep the posture of the upper body, the knees begin to bend forward, and the upper body sinks until the thighs are parallel to the ground.

Section III Weight Loss Exercise:

1, legs open, slightly wider than shoulder 5- 10 cm, feet splayed outward, arms naturally drooping, hands clenched.

2. The hips begin to sit down, the thighs are parallel to the ground, and the upper body keeps a straight posture.

The fourth quarter weight loss exercise:

1. Stand with your legs open, your upper body straight, your arms straight, and hold the top and end of the umbrella from behind.

2. Then bend your knees outward, your feet outward, your thighs are parallel to the ground, and your hands hold the umbrella from behind and lean between your hips and waist.

Weight loss exercises Part 5:

1. Stand with your legs spread apart, with your left and right soles forward in a straight line, and hold the lower thighs of your left and right legs with your hands.

2. Knees begin to bend, and hands pull up the muscles at the root of thighs.

Weight loss exercises Part 6:

1, legs open, feet outward, body straight, shoulders relaxed and drooping, arms bent and rested on her hips.

2. Hips sink, knees bend, thighs are parallel to the ground, upper body stays straight, and shoulders should be careful not to exert force.

Aerobic exercise of three obese people

Pelvic exercises to treat edema

1. Stand with your legs apart to shoulder-width stride, straighten your whole body, bend your elbows to both sides, raise your forearm to your chest, and then twist your waist left and right. Then return to the standing position, fingers together, fingertips opposite, palms down.

2. Take the left leg from the back to the right. At this time, the steps of the left and right legs are large, keep the upper body straight and the arm posture, and twist the waist left and right. Finally, step back to stand shoulder-width, hang down your arms naturally, exhale slowly for 10 seconds, and relax your whole body.

Pelvic exercises for small belly

1. Stand in the same basic posture, spread your legs shoulder-width, hang your arms naturally, look forward, then take three deep breaths and relax.

2. Put your hands with your fingers crossed in front of you, palms down, then keep your arms straight up to the top of your head, press your palms up in the opposite direction, and at the same time stand on your heels and stretch your body upward. Stand and exhale after completion 10 second.

Pelvic training for general obesity

Stand in a basic posture, with your arms drooping naturally and your upper body relaxed. Then inhale, while exerting force with the waist, the upper body leans left and right, and the other side stretches. After holding 10 second each time, resume the basic standing posture and exhale 10 second.