1, cycling, now many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. However, the general cycling training room is too small, and many people are prone to indoor hypoxia in the previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect.

2, swimming, swimming is a good way to lose weight by whole body exercise, which is very effective for improving cardiopulmonary function, but many people can't swim, so they can use it instead in the swimming pool, which is very good for 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.

3, running, outdoor running will be limited by the environment, 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 on the premise of ensuring balance. Choosing a treadmill with a certain slope can 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.

4, skipping rope, 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.

5, floor exercise, push-ups and sit-ups are never out of date, no matter at home, in front of the TV, on the road, these two sports can be done anywhere. Push-ups can exercise the chest, shoulders, abdominal muscles and triceps, and sit-ups mainly exercise abdominal muscles. Don't have to do a lot of push-ups every time; It is a good exercise plan to do 3-4 push-ups and 25-50 push-ups at a time.

6, elastic exercise, you can use rubber bands for basic archery squats, squats, biceps bending and other exercises. 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.

7. Climbing stairs and jogging up and down in the stands of stairs or sports fields are very beneficial aerobic exercises. Climb the stairs from 6 to 12 at the fastest speed, 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 you step on a step, try to skip a step, which is helpful to improve the muscle strength of lower limbs.