Aerobic exercise weight loss schedule 1
First week plan
Take a walk on Monday: from low intensity to moderate intensity, persist for 25 ~ 50 minutes.
Cycling on Tuesday: Walking on a flat road with moderate intensity for 40-60 minutes.
Running on Wednesday: low intensity, lasting 15 minutes, intermittent 10 minutes (1 minute moderate intensity training and 1 minute low intensity training alternately, repeated 5 times), and the total time is kept at about 25 minutes.
Closed on Thursdays.
Walking on Friday: moderate intensity, keep 15 ~ 25 minutes; Intermittent 16 minutes (3 minutes for moderate intensity and 4 times for high intensity 1 minute), and the total time is kept at 3 1 ~ 4 1 minute.
Running on Saturday: low intensity, keeping time at 20 ~ 35 minutes.
Rest or ride a bike on Sunday: Ride for 45-60 minutes from low intensity to moderate intensity.
Plans for the second week
Take a walk on Monday: from low intensity to moderate intensity, keep it for 35 ~ 55 minutes.
Cycling on Tuesday: low intensity, keep it for 20 minutes; Intermittent for 20 minutes (2 minutes of high intensity and 3 minutes of low intensity alternately, repeated 4 times), and the total time is kept at about 40 minutes.
Running on Wednesday: keep low intensity 15 ~ 25 minutes, keep interval 15 minutes (4 minutes of low intensity training and 1 minute moderate intensity training alternately, repeated three times), and keep the total time for 30 ~ 40 minutes.
Take a walk on Thursday: low intensity to moderate intensity, and keep it for 30 ~ 40 minutes.
Rest on Friday
Running on Saturday: keep moderate intensity 10 ~ 20 minutes, and keep interval 15 minutes (3 minutes of alternating low intensity and 2 minutes of moderate intensity training, repeated 3 times), and keep the total time for 25 ~ 35 minutes.
Rest or ride a bike on Sunday: the total time from low intensity to moderate intensity is kept at 45 ~ 60 minutes.
Plans for the third week
Walking or running on Monday: moderate-intensity walking for 20-25 minutes, with an interval of 65,438+05 minutes (3 minutes of moderate-intensity walking and 2 minutes of moderate-intensity running alternately, repeated 3 times), and the total time is kept at 35-40 minutes.
Cycling on Tuesday: the moderate intensity time is kept at about 45 ~ 60 minutes.
Running on Wednesday: low-intensity maintenance 18 ~ 28 minutes, intermittent maintenance 16 minutes (3 minutes of medium-high intensity running and 1 minute low-intensity running alternately, repeated 4 times), and the total time is maintained for 34 ~ 44 minutes.
Closed on Thursdays.
Walking or running on Friday: moderate-intensity walking 10 minutes, with an interval of 6 minutes (alternating between moderate-intensity running 1 minute and moderate-intensity walking 1 minute, repeated 3 times); The total time is kept at about 32 minutes.
Cycling on Saturday: from low intensity to moderate intensity, the time is kept at about 45 ~ 55 minutes.
Rest on Sunday
Fourth week plan
Walking or running on Monday: moderate intensity walking 10 minutes, interval 12 minutes (3 minutes of moderate intensity running and 1 minute of low intensity walking are repeated alternately for 3 times), moderate intensity walking 10 ~ 15 minutes, with a total time of 32 ~ 37 minutes.
Riding on Tuesday: low intensity lasts 10 minutes, with an interval of 20 minutes (high intensity training 1 minute and low intensity training 3 minutes alternately, repeated 5 times), and low intensity lasts 10 minutes, with a total time of about 40 minutes.
Running on Wednesday: low intensity, the time is kept at about 30 ~ 45 minutes.
Closed on Thursdays.
Walking or running on Friday: moderate-intensity walking 17 minutes, interval 12 minutes (3 minutes of moderate-intensity running and 1 minute of low-intensity to medium-intensity walking are repeated alternately for 3 times), moderate-intensity walking 12 minutes, and the total time is about 4 1 minute.
Cycling on Saturday: 40 minutes of low-intensity to moderate-intensity, with an interval of 10 minutes (alternating high-intensity training with 1 minute and low-intensity training with 1 minute, repeated 5 times), and the total time is kept at about 50 minutes.
Walking on Sunday: moderate intensity 20 minutes, intermittent 20 minutes (4 minutes of moderate intensity and 1 minute high intensity training alternately, repeated 4 times), moderate intensity 10 minutes, and the total time is kept at about 50 minutes.
Aerobic exercise weight loss schedule 2
Let's start by jumping in place.
Do aerobic exercise for 5 minutes at first, which can be jumping in place or jogging in place; Then, with the help of cushion, solid ball, dumbbell and fitness ball, the following three movements are completed four times in turn, with a total time of about 15 minutes.
Aerobic exercise weight loss plan recommendation
Leg bending on supine ball
After five minutes of warm-up, start the first action:
① Lie flat on the mat, with your arms flat, your heels supporting the fitness ball, and your hips raised, so as to maintain strength throughout;
2 Bend your legs slightly, press your heels into the ball, and keep your upper body stable with your arms, but don't use too much force when your legs move;
(3) Roll the ball slowly towards the body with the sole of your foot until you completely step on the ball to support your body;
(4) Slowly straighten your legs and return to the initial position of the heel on the ball to complete the whole movement.
Repeat 20 times.
Aerobic exercise weight loss program
Supine triceps extension
Lying posture helps to concentrate the stretching of upper limbs;
① Pick a pair of dumbbells that will make your arms feel tired after lifting them for 20 times, and then lie flat on the mat;
(2) Hold 1 dumbbell in each hand, and lift it directly above the body to keep the elbow straight;
(3) The arm is gradually close to the head, the elbow is bent at a 90-degree angle and kept, and at the same time, the dumbbell is pressed down as far as possible and close to the mat;
(4) Return to the initial position directly above the dumbbell to complete the whole movement.
Repeat 20 times.
Sit with the ball twisted.
The last movement will focus on the waist and abdomen:
① Sit on the mat, hold a solid ball weighing 5 kg in both hands, lift your legs, lift your feet off the ground and bend your knees;
2 the upper body is centered on the buttocks, leaning back slightly, keeping the back straight and trying to keep the body stable;
③ Twist the body to the limit position to the right, and at the same time put the ball on the side of the body with your arm, then return to the middle position, and then twist it to the left, and so on alternately.
Do it left and right 10 times.