What is aerobic exercise to lose weight? Many people will do some proper exercise to keep healthy. Exercise is very important in our daily life. Exercise can relieve our mood. The importance of sports to the three high people is self-evident. Now share what aerobic exercise is to lose weight.
What is the most weight-losing aerobic exercise? 1 1, walking with load.
Wearing a weight-bearing vest in a sprint can help you burn 10% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket.
The effect of weight-bearing vest is better than that of tying sandbags on legs or lifting dumbbells in hands, which is beneficial to bodybuilders to control their body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight.
If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20 ~ 25% more calories without any side effects.
Calories burned by running for 30 minutes: 883 joules.
The calories consumed by walking for 30 minutes in a load-bearing vest: 97 1 coke.
The calories consumed by walking with a long pole for 30 minutes: 1059 coke.
Step 2 swim
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 has a very good effect on 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.
3. Running (fast walking)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on 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.
What is aerobic exercise to lose weight? 2. Go and lose weight. In the cool autumn, it is very suitable to use "brisk walking" exercise to help lose weight. Especially for MM who doesn't usually exercise much, it is unscientific to practice running from the beginning, which is easy to impact the legs. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat.
How to "walk fast" to lose weight? Generally speaking, it takes half an hour. Experts suggest that the minimum amount of exercise a person should do every day is to consume 3000 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
Before you go, you'd better put on comfortable shoes and do some stretching and bending exercises. After walking for five minutes, you can speed up the pace. People who walk faster can walk about 120- 130 steps per minute. The amount of 10,000 steps per day takes 1.5 hours, which can be completed in stages, and it takes at least 30 minutes to walk each time.
Everyone knows that aerobic exercise is the best way to lose weight, and mountaineering, like brisk walking, belongs to aerobic exercise. The air on the mountain is unusually fresh, which can improve the function of the lungs and enhance the contractility of the heart.
Mountain climbing is an excellent way to lose weight, which can effectively improve the balance function of the human body. In the process of mountaineering, the body will thicken and develop muscle fibers and enhance the flexibility of limbs. In addition, overlooking from the top of the mountain can relieve the fatigue of eye muscles and relax the nervous brain.
Aerobic exercise can not only help the body to consume fat and achieve good weight loss effect, but also greatly accelerate people's metabolism and help the body to consume all kinds of energy quickly during exercise, thus effectively enhancing appetite, promoting blood circulation and effectively preventing various diseases.