What aerobic exercises are suitable for fat people? 1. 1, run for at least 40 minutes at a time, mainly at medium speed or jogging. Running is the best aerobic exercise at present, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively * * * metabolism, increase energy consumption and help to lose weight and keep fit. 1.2, swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function, but many people can't swim well, 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. 1.3, cycling Now many gyms have spinning bikes, and these bikes are designed to be very suitable for aerobic training. However, the general bicycle training room is too small, and many people are prone to indoor hypoxia during the previous training, although the gym is designed to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good). 1.4. The temperature of mountain climbing decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes. In addition, mountain climbing has a better exercise effect on cardiopulmonary function. 1.5, running (brisk walking) outdoor running will be limited by the environment, and it is not bad to choose a treadmill. Letting go of the hand supported by 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 under the premise of ensuring balance, and choose a treadmill with a certain slope to 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. I'm here to read the comments.