1. The benefits of aerobic exercise to lose weight
During exercise, muscles in all parts of the body need more oxygen, blood circulation in the body will be intensified, and breathing will be intensified. However, if the muscles continue to contract for a long time, the waste in the muscles will be taken away by the supplied oxygen. In addition, during aerobic exercise, the accumulated sugar in the body will be oxidized by oxygen, which can be effectively consumed, and the fat in the body will also accelerate the burning, which will also promote the cardiopulmonary function. Aerobic exercise can also relax the mood, which is the main way of fitness and the best way to lose weight healthily.
2. What are the aerobic exercises?
(1) Sit-ups
Sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back, improve posture and enhance the strength of abdominal muscles. It is especially effective for eliminating abdominal fat and avoiding low back pain.
The correct way of sit-ups: the body lies on the floor mat, and the knees are bent about 90 degrees (straight leg sit-ups will increase the burden on the back and easily cause damage to the back. ) Keep your feet flat on the ground. It is best not to fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. You can also try crossing your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. Use a slower speed, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.
(2) Skipping rope
Skipping rope is the most practical way to cope with obesity and prevent dyslipidemia and hypertension, and it is also a good aerobic exercise to exercise endurance.
(3) Push-ups
Doing push-ups plays an important role in developing balance and support ability. It can also improve the central nervous system, which is beneficial to the firmness of bones, the flexibility of joints, the firmness of ligaments and the firmness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase vital capacity, promote growth and development, and improve exercise ability.
(4) Bend your legs upward
A, lie flat on the mat, waist downward force. Stretch your legs up, bend your knees 90 degrees, and then rest your knees on your chest for 5 seconds.
B, put your arms at your sides, palms down. Straighten your legs, lift slowly, contract your abdominal muscles, and pay attention to tightening your toes.
Each group 10 times, and each group made two groups.
Standing in the corner
This action requires the head, shoulder blades, hips and heels to stand close to the wall. Pay attention to the abdomen and buttocks, and stick to it for about 3 minutes. When you get used to this posture, you can balance your whole body without opening your eyes. If you are not used to this posture or feel uncomfortable, it means that your bones have been tilted or twisted. As long as we pay more attention and adjust in time, we can not only relieve the discomfort of shoulders and waist, but also improve metabolism. This free trick is also very effective for new mothers who have given birth to children.
(6) Swimming
Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise in cold water environment consumes a lot of calories, and with dieting, it is an exercise with remarkable weight loss effect.
Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.
Exercise cycle: 3-4 times a week, 30-60 minutes each time.
Heat consumption: about 650 kcal/hour
jogging
Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved; "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can relieve tension and anxiety and release pleasant substances.
Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.
Exercise cycle: 3-4 times a week, 40-60 minutes each time.
Heat consumption: about 650 kcal/hour
(8) Bicycles
Benefits of exercise: preventing brain aging and improving the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
Suitable for people: people with severe overweight, cervical spondylosis and lumbar disc herniation.
Exercise cycle: 3-4 times a week, 40-60 minutes each time.
Heat consumption: about 420 kcal/hour.