Aerobic exercise is the best way to lose weight. Many people will do some proper exercise to keep healthy. Many people choose this sport when they lose weight. Moderate exercise is good for health. Aerobic exercise can increase the oxygen content in our brain. Understand the best way to lose weight by aerobic exercise, so act quickly!

Aerobic exercise is the best way to lose weight. 1 Various aerobic exercises.

Generally speaking, it is too simple for beginners or friends with poor physique to jump aerobics to lose weight, which can't meet the heart rate requirements. It is more complicated and requires higher physical strength, flexibility and flexibility. Most people simply can't do it. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobics now, I suggest that friends who have no physique should not use aerobics as a way to lose weight.

swim

Swimming is a good way to lose weight by whole body exercise, which is very effective in improving cardiopulmonary function. But many people are not good at swimming, so they can take a quick walk in the swimming pool instead, which is very effective in 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.

bicycle; cycling

At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is 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).

Run (fast)

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.

rope skipping

Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can increase heart rate and respiratory rate in a few minutes and lose weight in a short time. Professional boxers usually skip rope as the main content of aerobic fat reduction before the game, which can also exercise the coordination and sensitivity of the whole body.

Jumping firecrackers

Warm up by jumping firecrackers, so that the heart rate reaches a certain level, preparing for more intense exercise. Doing firecrackers jumping (a jumping exercise) for 5 minutes after doing full-body stretching can adjust and coordinate the body. Jumping firecrackers can make the shoulders, back, thighs and calves move, so it can not only improve physical strength and endurance, but also stovepipe.

Floor movement

Push-ups and sit-ups will never go out of fashion, and they can be played anywhere, whether at home, in front of the TV or on the road. Push-ups can exercise the chest, shoulders, abdominal muscles and triceps, and sit-ups mainly exercise abdominal muscles. Yoshida of Japan holds the Guinness World Record, and he can do 10507 push-ups continuously. But you don't have to do many push-ups every time; It is a good exercise plan to do 3-4 push-ups and 25-50 push-ups at a time.

Elastic motion

You can do basic exercises such as lunge, squat and biceps bending with rubber bands. This kind of rubber band is light and easy to carry, and its cost ranges from 6 dollars to 20 dollars. Find the right color when choosing to buy. Usually, different colors of rubber bands have different elasticity, which are mainly divided into yellow (light color), red (medium color) and green (dark color).

When doing squat exercises, try to keep your legs shoulder width apart, stand up straight, step on the rubber band, hold the rubber band with both hands and pull it up to shoulder height, then squat down, and then squat up to the standing position before recovery. When exercising triceps, put the rubber band on your back, grab one end of the rubber band with one hand and pull the rubber band to the top of your head with the other.

Laundry bag movement

Washing clothes is a chore that consumes calories and eliminates fat, but don't pour dirty clothes into the washing machine yet. A laundry bag full of dirty clothes can help you burn more calories. Hold the laundry bag directly in front of you, and don't let it touch your body. This will give the bag the greatest resistance. Repeat this action many times-you will feel that your biceps, shoulders, chest and abdominal muscles have been exercised. Do you think the laundry bag is not heavy enough? Try sandbags, which is more helpful to improve physical strength and endurance.

climb the stairs

Jogging up and down in the stands of stairs or sports fields is a very beneficial aerobic exercise. Climb the stairs from 6 to 12 at the fastest speed, rest for two or three minutes after each run, and repeat this exercise. When resting, you can continue to climb several stairs to keep your heart rate unchanged. Every time you step on a step, try to skip a step, which is helpful to improve the muscle strength of lower limbs. In order to make the aerobic exercise arrangement more complete, it should also include jogging, walking or cycling three or four times a week.

At home, you can use dumbbells to bend biceps, push shoulders and stretch triceps. To exercise your chest, lie flat on the ground or bench, open your arms and put the dumbbell above your chest. Try lying face down on a bench and lifting dumbbells to exercise your back.

Press a chair

After a short rest, start to exercise triceps, chest muscles and back. No matter at home or in the office, find a chair to sit on, put your hands on any armrest of the chair, put your feet flat on the ground, pull up, count from 1 to 10, then return to the sitting position just now and repeat this action repeatedly. Through this exercise, your lower back muscles will be stabilized and strengthened. This sport is completely free!

The purpose of aerobic exercise is to enhance cardiopulmonary endurance. When the endurance of heart and lung is enhanced, the body can engage in exercise for a longer time or with higher intensity, and exercise under the condition of adequate oxygen supply. Energy comes from the aerobic metabolism of sugar and fat in the body. And it is not easy to get tired.

Aerobic exercise is the best way to lose weight 2 1, jogging

Jogging is the most popular way to lose weight. Although jogging is the simplest method, it is actually a very fat-burning exercise. Sometimes jogging is boring, so many people can't persist and have no results, but don't give up. Jogging for 30 minutes can burn 327 calories, equivalent to 90 peanuts.

Step 2 swim

The density of water is relatively high, and moving in water for 30 minutes is equivalent to moving on land 1 hour. Swimming is a sport that needs full participation. When you swim in water, your heart rate and vital capacity will increase, and your body's metabolic rate will also increase. Swimming for 30 minutes consumes about 5 18 calories, which is one of the fastest aerobic exercises to burn fat.

Step 3 jump rope

Skipping rope is a very convenient aerobic exercise. You can do it anytime and anywhere as long as you have a rope in your hand. According to the data of American Sports Medicine Association, skipping rope can burn 372 calories in 30 minutes, which is of course a relatively fast jump. Generally speaking, it is best to use intermittent exercise.

4. Rock climbing

When climbing a mountain, every muscle of the human body needs to work (including the muscles of the back and legs). A 70kg adult man can burn 490 calories in 30 minutes of rock climbing.

5. Bobby jumped up

Bobby jump is a common fat-reducing exercise, which consists of several movements: squat, push-ups and take-off. Although the action is simple, it needs to use 70% of the muscles of the whole body. If you do it continuously, you will definitely be exhausted and have outstanding fat burning effect.

6, insist on doing squats.

When you get up every morning, or when you are ready to rest at night, you can do a squat against the wall. Squat exercise is a very simple aerobic exercise. Squatting can not only improve our lack of linear beauty. At the same time, it can also help us to exercise the muscles of our legs, so as to achieve the purpose of losing weight. However, many women may have such a doubt that they are afraid that the muscles will be too hard when squatting, which will cause the calf muscles to protrude. In fact, such problems can be adjusted when squatting to improve calf muscle protrusion. Choose a squat style that suits you according to your own situation.