Do you know that aerobic exercise can lose weight? Exercise like Yo can help people burn fat better, so everyone who loses weight can't do without aerobic exercise. I collected and sorted out the relevant information about aerobic exercise to lose weight. Let's have a look.
Aerobic exercise to lose weight 1 1, yoga to keep fit
For beginners, this kind of exercise with a long history may be complicated and mysterious, but if you exercise moderately and do yoga 3~4 times a week, it will be of great benefit to your body, including strengthening your muscles, improving your coordination, improving your posture and keeping slim.
Step 2 swim
Walking in water while swimming can improve the friction resistance of human body. How to lose weight quickly without rebounding? British fitness consultants clearly put forward a kind of fitness exercise and gave it a meaningful name, which sounds very easy to guarantee, but if you try it, you will find that this kind of fitness exercise is far more arduous than the general weight loss method, because the friction resistance of the body in water is 12-65433, which can make the human body consume a lot of heat.
Step 3 take a walk after dinner
Walking for an hour after a meal, many people know that jogging is a reasonable way to lose weight, but one person can persist, which is difficult for most people to persist. So why not walk instead of running? Walking is also a way. People don't have to take him for a walk The effect of walking to lose weight is limited, the speed of walking can actually be equal to that of running, and the actual effect of losing weight is indeed better than running.
Step 4 jump rope
Skipping rope is a great achievement in burning fat and calories. You can choose adult hula hoops (their quality and specifications are bigger than those used by children, so they are easier to turn). Hula hoop can reach your chest, so this specification is just right.
You don't need to change your fancy turn, just keep turning the hula hoop around your waist. At first, you stand with your feet back and forth, swinging your net weight back and forth (not the same as swinging in circles). If you can't guarantee that the first time is very good, don't worry, you are still burning calories, not to mention getting more and more skilled every time you spin.
Mastering some aerobic exercise methods is very helpful for us to lose weight for 30 minutes. Aerobic exercise can also reasonably improve our own immunity and resistance. When we have symptoms, we can repair them as soon as possible, which can cause strong antigens in our bodies. I hope I can help you.
Aerobic exercise to lose weight method 2 Aerobic exercise is the focus of fitness.
Aerobic exercise makes athletes' heart function and muscles absorb and utilize oxygen more effectively, and can help burn fat. The benefits of aerobic exercise are far greater than other kinds of exercise, so when you want to exercise and achieve effective exercise, aerobic exercise is the best choice. The benefits of aerobic exercise include:
1, promote health-aerobic exercise can increase vitality, relieve stress, relax your mood, and make you more confident in every move.
2, make the heart stronger-a strong heart can fully transport oxygen-filled blood to the whole body, reducing the occurrence of heart disease and high blood pressure.
3, burning fat-burning fat requires oxygen, aerobic exercise can help the body in an "aerobic" state, can burn more fat in the body.
Many people find that increasing the diversity of sports styles is very helpful to improve sports enthusiasm. It is best to do aerobic exercise three or four times a week, such as jogging and cycling, and do social exercise twice a week, such as tennis or fitness. It's best to include two different types of exercise in the fitness plan, so as to prevent you from getting tired of doing the same exercise all the time.
run quickly
Running (or jogging) has been the most popular form of aerobic exercise for many years, probably because it is convenient. The only equipment you need is a pair of running shoes. Usually, you just need to step out of the house and start running. Running is one of the most suitable exercises to lose weight, because running can make body fat burn quickly. A large number of studies have proved that running is also good for overcoming depression, because running can increase endorphins and 5? Serotonin content. As mentioned above, through running, you can metabolize too much adrenaline, relax tense skeletal muscles and reduce anxiety. Jogging for three kilometers four or five times a week (keeping the speed 10 minutes and running for about 30 minutes) can effectively prevent obesity and relieve mood. Disadvantages of running: Excessive running will cause damage to the joints of the legs. Especially when running on hard ground, the constant vibration of joints will hurt feet, knees or back.
swim
Swimming can affect many different muscles of the whole body and is a very good exercise. Doctors often recommend swimming to people with musculoskeletal problems, injuries or arthritis, because swimming can make their joints get minimal vibration. Swimming can't lose weight like running, but it helps to keep healthy.
In order to achieve the effect of aerobic exercise, freestyle is best for 20 ~ 30 minutes each time, 4 ~ 5 times a week. Breaststroke is a good choice for moderate-intensity relaxation exercise. Usually it is best to swim in the swimming pool with the water temperature of 24℃-27℃.
The biggest disadvantage of swimming is that the water in many swimming pools is chlorinated. Chlorine-containing water may irritate your eyes, skin or hair and the upper respiratory membrane. You can solve this problem by wearing goggles and/or a stuffy nose. If you are lucky, you can find a swimming pool and use hydrogen peroxide or ozone as disinfectant. Both disinfectants are less irritating than chlorine.
Ride a bike
In recent years, cycling has become a very popular aerobic exercise. Riding a bike will bring many benefits like jogging, but the difference is that it won't shake your joints. In order to achieve the purpose of aerobic exercise, riding requires great intensity, and you need to drive at a speed of about 15 km/h or more on a flat road. When the weather is fine, riding is very interesting, especially when there are no vehicles on the road or the road is specially designed for riding, and the scenery along the way is beautiful. If cycling is not allowed because of bad weather, you can use a fixed indoor pedal bicycle.
Ordinary bicycle racing is more suitable for ordinary people who lose weight, because when riding a bicycle, sitting up straight is more comfortable and relaxed than bending over.
When you start cycling, give yourself a few months to slowly reach 24 kilometers per hour (medium speed 65438+ 0.6 kilometers every 4 minutes). Three to four times a week, one hour each time is enough. Be sure to wear a helmet and try not to ride a bike at night.
aerobic exercise
Most aerobics classes are warm-up stretching and aerobic exercises led by coaches, often accompanied by music. Such classes are usually run by health clubs, and there are elementary classes, intermediate classes and advanced classes according to the different levels of participants. Because some exercises may cause joint injuries, try to find aerobic exercises that have little effect on the body. The teaching form of aerobics may be a good way to motivate you to participate in sports. If you want to exercise by yourself and prefer to stay at home, there are many good aerobic fitness videos to refer to.
If you decide to do aerobic exercise, make sure your shoes are good, so that your feet can be stable, not swaying, and reduce sprains. If possible, these exercises are best done on the wooden floor, but not on the carpet. Exercise 3 ~ 5 times a week, and each exercise lasts about 45 minutes to 1 hour (including warm-up).
go for a walk
Walking has advantages over all other forms of exercise. First of all, walking doesn't need training. Secondly, except for a pair of shoes, you don't need any equipment to walk, and you can do it almost anywhere-even in a shopping mall if necessary. Walking is less likely to get hurt than any other type of exercise. Finally, walking is the most natural way to exercise. We all like walking. Unless people in society are used to sitting for a long time, walking is part of their living habits.
A general walk helps to relax and relax. To achieve the goal of walking and fitness, you must walk at a brisk pace of about 3 kilometers per hour. Generally speaking, walking for 20 ~ 30 minutes is not enough to achieve the effect of aerobic fitness. If you take a walk as a form of regular exercise, you should take a walk 4-5 times a week, preferably outdoors. If you don't think walking for an hour is enough, try holding a heavy object in your hand or walking on the slope.
In order to get the best effect of walking, the correct posture is very important. Let your arms swing naturally on both sides of your body with the stride, which will help coordinate the left and right hemispheres of your brain. Good shoes are also important. Find a pair of shoes that fit, with air cushion, suitable arch and strong heel. Once you can easily walk three or four kilometers at a time, you can consider spending a day or a day and a night hiking in the countryside, county towns or national parks. Outdoor hiking can rejuvenate your soul and body together.