Do you know the aerobic endurance exercise method? Most people only choose common sports in our daily life when they exercise. In fact, there are many novel sports waiting for us to discover. I collected and sorted out the information about aerobic endurance exercise methods for you. Let's have a look.

Aerobic endurance exercise method 1 aerobic exercise to lose weight 1: swimming

Combustion heat: about 800/ hour.

Swimming is the best way to lose weight in fitness exercise, because it basically uses the muscles of the whole body. In addition, swimming can also create a positive mental state, because it is a happy activity. In the water, you can't feel the burden of human body, and it has the effect of keeping warm. More importantly, swimming is beneficial to the physical and mental health of the heart and lungs.

Aerobic exercise to lose weight II: badminton

Ignition heat: 700 calories/hour

Badminton is a six-person fitness sport, which uses billiards sticks and badminton to compete. Score according to the overall goal of the activity. This is an exciting sport, which often produces physical contact at super high speed. Badminton is played in the indoor skating rink. There are baffles around the skating rink, goalkeepers on both sides, and a goal area at the entrance of each ball. Heat consumption: 700 calories/hour, which is regarded as the most heat-consuming exercise in indoor fitness, equivalent to consuming a sausage meal. The actual effect of fitness: ice hockey has shaped the energy, physical strength, speed, methods, determination and courage of football players.

Aerobic exercise to lose weight three: jogging

Ignite 600 calories: 600/ hour

If you want to be thin, run! Running away can give you an extra sense of rest and relieve the feeling of work stress. You don't need to spend too much time and money to escape. You can exercise in many areas and escape around commercial streets, ecological parks and stadiums. Stick to it for 30 minutes every day for two weeks, and you will feel relaxed and weightless. However, there is one thing to note. Choose a pair of good running shoes when you run away, so that you can maintain your joints and bare feet, and then achieve the actual effect of healthy weight loss.

It is very beneficial for us to master more aerobic endurance exercise methods. Each of us should do some necessary exercises in our daily life. Aerobic exercise is a very good choice to lose weight. We must do more exercise and endurance training in our daily life to prevent unnecessary diseases.

Aerobic endurance exercise method 2 What are the indoor aerobic exercises?

Standing in the corner:

This action requires the head, shoulder blades, hips and heels to stand close to the wall. Pay attention to the abdomen and buttocks, and stick to it for about 3 minutes. When you get used to this posture, you can balance your whole body without opening your eyes. If you are not used to this posture or feel uncomfortable, it means that your bones have been tilted or twisted. As long as we pay more attention and adjust in time, we can not only relieve the discomfort of shoulders and waist, but also improve metabolism. This free trick is also very effective for new mothers who have given birth to children.

Sit-ups:

Sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back, improve posture and enhance the strength of abdominal muscles. It is especially effective for eliminating abdominal fat and avoiding low back pain.

The correct way of sit-ups: the body lies on the floor mat, and the knees are bent about 90 degrees (straight leg sit-ups will increase the burden on the back and easily cause damage to the back. ) Keep your feet flat on the ground. It is best not to fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. You can also try crossing your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. Use a slower speed, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.

Air pedal:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position. This action can be stovepipe and waist and abdomen, and can also be done at home.

Duoyan Zheng slimming campaign:

You can search some videos of aerobics and weight-loss exercises online, learn while watching, and reduce calories easily with music. If you are interested, you can also teach yourself a set of dances and burn fat in your study.

Leg lifts:

This sport does not need any equipment, and is not limited by time, space, climate and environment. It only needs a square meter of venue.

The specific action of leg-lifting running is: hands akimbo, upper body straight, eyes straight ahead, feet upright, first lift your right foot to make the thigh and calf at right angles, and then push your left foot under your right foot, so that the left thigh and calf are also at right angles. According to this posture, both feet run alternately in the same place. In the process of running in the same place with high legs, the upper body should always be straight. The exercise time is about five minutes each time, and the exercise frequency is about 50 times per minute. You can master it according to your physical condition and gradually advance from slow to fast.

Long-term adherence to running in situ with high legs can improve vital capacity, remove excess abdominal fat and exercise abdominal muscles. The daily exercise time can be controlled at about fifteen minutes, but it is not suitable when you are full. It is best to arrange exercise time between morning and evening before going to bed, so as not to affect the digestion of food in the stomach. As long as you persevere, you will be able to keep fit.

The benefits of aerobic exercise to people

1, the effect on metabolism

Physical exercise can promote the absorption and utilization of sugar by tissues and cells in the body, and increase the storage of glycogen in the liver and muscles. Physical exercise can also improve the body's ability to regulate glucose metabolism. For example, under the influence of long-term physical exercise, the secretion of glucagon adapts to exercise, which means that the secretion of glucagon decreases under the same intensity of exercise, and its significance lies in delaying the emptying of liver glycogen, thus delaying the arrival of failure and increasing the time of continuous exercise.

2. Influence on the motion system

Insisting on physical exercise will have a good influence on bones, muscles, joints and ligaments. Regular exercise can maintain the normal tension of muscles, stimulate bone tissue through muscle activity, promote the storage of calcium in bones, prevent osteoporosis, and keep joints and ligaments flexible. Exercise can enhance the accuracy and coordination of the movement system, maintain the flexibility of hands and feet, and enable people to easily and methodically complete various complex movements.

3. Effects on cardiovascular system

Proper exercise is the only way to keep your heart healthy. Regular exercise can slow down the heart rate during rest and exercise, greatly reduce the working time of the heart, increase the heart function, keep the coronary blood flow unobstructed, better supply the nutrients needed by the myocardium, and reduce the risk of heart disease.