swim
Needless to say! The best aerobic exercise is supported by the buoyancy of water, and the body is not easy to get hurt.
Disadvantages: too much equipment needs to be prepared, and you have to spend money to get a swimming card.
run quickly
I don't know why everyone advocates running to lose weight. Even for normal people, running is not a suitable exercise for a long time and every day.
disadvantaged
1 Too much burden on the knee. When running, only one foot always touches the ground, that is to say, the knee on the leg that touches the ground bears the weight of the whole body+the buffer when touching the ground+the force when running out of the next step. Even for ordinary people, running for a long time will do great harm to their knees, not to mention overweight people. The impact force borne by one knee is greater than that of ordinary people, and it is easy to cause joint damage after a long time.
It will make your legs thicker. Perhaps many people have seen articles about running to lose weight and stovepipe in various fitness articles, but this is not the case.
Let me give you the simplest example. Suppose a girl weighing 65,438+065,65,438+000 Jin has a normal figure, then tie a sandbag on her leg and go running every day. What will happen?
There is no doubt that the legs will get thicker and thicker.
For fat people, running is equivalent to people with normal weight tying sandbags made of extra pounds of meat to run. After a long time, their legs will definitely be thick.
If you really want to run, remember to do muscle stretching after running.
Go quickly (elliptical machine)
This is my most recommended aerobic exercise. Fast walking can only be called fast walking when the speed of fast walking needs to reach the balance of left and right arms (the heart rate of extremely fat people should not exceed 150).
superiority
1 brisk walking can exercise leg muscles, core, upper limbs, shoulders and other muscles, and this action can call more than 80% of the muscles of the whole body, rather than targeting a certain part.
Compared with running, at least one foot of the body always touches the ground, so the knee only needs to bear the gravity of the vertical weight, and the pressure on the knee is much less.
Walking is everyone's daily exercise, and you can exercise anytime and anywhere without extra equipment costs and accidents.
Bicycle exercise
Being able to ride a spinning bike with the coach in the gym is really a good aerobic exercise, and it can also fully exercise the leg clusters, the core muscles of the waist and abdomen, and the upper body muscles including the chest, back, shoulders and arms. Highly recommended.
disadvantaged
1' s riding practice is not effective, because it can't reach the rhythm, so it is difficult to move all over like a coach to do a large-scale riding practice. Sometimes you can even see someone sitting upright on a bicycle, only moving his legs and not moving any other parts. This spinning bike is just a simple leg exercise, which is meaningless.
Riding a bike in the street is very fast and unsafe if you want to mobilize your whole body muscles.
Aerobic exercise (HIIT/ yoga/Duoyan Zheng, etc. )
Aerobics is also a good aerobic exercise. You can do it at home. There are various tutorials from yoga to HIIT on the Internet. Do it.
disadvantaged
1 People's physical level is different, and each exercise has different loads on the body, so it is difficult to choose a set of exercise that can maintain a suitable heart rate.
It is impossible to adjust the heartbeat by adjusting the speed. If the speed is fast, the movements will be out of shape and can't meet the requirements of each movement. Changing other movements requires relearning.