The aerobic sports used in the gym are mainly treadmills, treadmills and elliptical machines. Among them, I recommend the elliptical machine first. The fat-reducing effect of elliptical machine is similar to that of running, so you don't have to bear your own weight. When exercising, it does not wear the joints as much as running.
Aerobic exercise plan
Frequency: not less than 5 times a week. It is best to exercise every day.
Time: The best time for each exercise is 50~60 minutes.
Item: Ellipsometer is preferred. If the gym doesn't have this equipment, fix the speed of the treadmill at 5.5km/h and adjust the gradient (3%~6%) to make the heart rate reach the following intensity.
Intensity: Intensity is generally reflected by heart rate. If you want to lose weight, the heart rate during exercise should be controlled within 50%~75% of your maximum heart rate (220- age), and the weight loss effect is the best. Not too strong, but the effect is not good.
Dietary considerations are mainly to control the total intake and adjust the nutritional structure of food to achieve a structure of high protein, low fat and low carbohydrate. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.