Do you know which aerobic exercises can lose weight? Exercise consumes body heat. As long as you control your diet, you can lose weight in most exercises. I have collected relevant information about which aerobic exercises can help you lose weight. Let's find out what exercises are available.

What aerobic exercise can lose weight 1 aerobic exercise to lose weight refers to the exercise carried out by the body under the condition of sufficient co2 supply. That is, in the whole process of fitness exercise, the co2 inhaled by the body is the same as the required amount, thus achieving a physiological balance. Simply put, aerobic exercise to lose weight refers to all rhythmic fitness exercises, which take a long time (about 15 minutes or more) and the amount of exercise is at a medium level or above (75% to 85% of the maximum heart rate).

The most effective exercise to lose weight is aerobic exercise to lose weight, especially the exercise that consumes more kinetic energy. For example, running, mountain climbing, jogging, sports, swimming and other aerobic exercises to lose weight, it is best to do every fitness exercise continuously, without stopping halfway, and the calories consumed in each fitness exercise must reach 300 kilocalories. Generally, the intensity of this kind of exercise will lead to rapid heartbeat or sweating, which belongs to the scope of aerobic exercise to lose weight.

In fact, all kinds of aerobics network editors don't think that it is too simple for beginners or basin friends with standard deviation of physical quality to jump aerobics to lose weight, and it is very complicated to meet the requirements of heartbeat and stipulate the energy, coordination and flexibility of human body. Most people simply can't do it. If the posture is not timely, it has no practical effect, and it is very easy to cause injury. Although there are all kinds of attractive calisthenics, I suggest that there is no physical quality standard.

At present, many fitness clubs have exercise bicycles, and the design of this kind of bicycle is especially suitable for aerobic training, but there are few general bicycle training halls. In the past, when many people went to the gym, it was very easy to lack oxygen indoors, even though the design of the fitness club was to raise the working temperature, make the fitness athletes sweat more and improve the weight loss effect. But I agree with losing weight and giving up physical and mental health at the same time. If you want to lose weight by cycling outdoors, it is recommended to use a mountain bike (only big cities have speed limits and the natural environment is not good)

Swimming is a very good way to lose weight, and it is very reasonable to improve heart function. It's just that many people don't know how to swim, so they can be used in swimming pools instead, which has a good practical effect on improving the heartbeat. However, basin friends who can swim must also pay attention to swimming to lose weight. This is not a swimming competition. You don't have to pursue perfect speed, just adjust your heartbeat. In addition, you must pay attention to enough oxygen intake concentration.

Have you basically understood what aerobic exercise can lose weight after reading the above? We should stick to the principle of fitness, and we should not give up. After all, perseverance is the most important thing. Fishing for three days, obviously success will come slowly. In addition, pay attention to the balance of diet.

What aerobic exercise can you lose weight? What are the benefits of aerobic exercise?

1, pressure relief:

Exercise can relieve nerve pressure. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release psychological depression, forget troubles, and bring physical and mental pleasure.

2. Step down:

Research shows that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmHg, and systolic and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking four times a day for 20 to 30 minutes is the best way to lower blood pressure.

3. lose weight:

Walking can burn fat to lose weight. Combined with diet adjustment, it can reduce visceral fat and help to lose weight. Walking for 45 minutes after meals, even for a short distance, will be effective. If a person eats food containing a lot of fat and protein at night and does exercise the next morning, he can only eat too much food, and most of the fat has been absorbed.

4. Improve vascular endothelial function:

Research shows that exercise can improve vascular endothelial function, reduce blood bad cytokines and prevent arteriosclerosis. Therefore, the above six items can prevent arteriosclerosis, stroke and myocardial infarction.

5. Keep your joints healthy:

Keep the focus on doing specific exercises. Knee and elbow joint are hinges, which can make our legs and arms move on the same plane, just like the hinge of a door. If the knee joint and elbow joint are stretched or rotated laterally, especially when stressed, the surrounding ligaments will be strained. Simple walking, squatting, climbing stairs and playing football are all effective for moving the knee joint. For people with knee pain, walking and cycling are also good choices, so that they can exercise without load.

6. Prevention of osteoporosis:

Many people only know how to supplement calcium, but ignore other equally important factors, such as doing more weight-bearing exercise. The so-called weight-bearing exercise means that weight exerts certain pressure on bones during exercise, such as walking, running, playing ball and dancing, which can make bones strong and reduce the chance of fracture. It is generally recommended to carry out weight-bearing exercise three times a week, each time for at least 15 minutes to half an hour, depending on your physical strength.

7, increase the oxygen capacity:

Oxygen in the body is supplied to the whole body with blood. Through proper exercise, the human body inhales a lot of oxygen, which can help us reduce fatigue and eliminate stress.

8, prevent diabetes:

Walking briskly for half an hour every day can reduce the risk of diabetes. Regular walking or other moderate-intensity exercise and dietary changes can prevent type 2 diabetes in most patients with impaired glucose tolerance, and improving lifestyle is far more effective than metformin treatment. Therefore, walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function.

9, reduce blood homocysteine:

Studies have shown that homocysteine in blood is one of the independent risk factors of cardiovascular disease, and reducing homocysteine level in blood through exercise is beneficial to the prevention of cardiovascular disease.