What are the methods of weight loss and fat reduction aerobic exercise? Exercise is the best way to lose weight and fat. Many people will choose aerobic exercise to lose weight. Proper exercise can not only lose weight, but also do a lot of good to our health. Let's share with you the methods of weight loss and fat reduction aerobic exercise. Let's have a look.

What are the methods of weight loss and fat reduction aerobic exercise?

1, swimming

Swimming is a good aerobic exercise and a good whole-body exercise. If you persist in exercising for a long time, you can effectively improve your cardiopulmonary function. If you are not good at swimming, it is suggested that dieters can walk fast in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention to swimming to lose weight, not swimming, not pursuing speed, just meeting the heart rate requirements, and at the same time be sure to pay attention to safety.

2. Cycling

Nowadays, many gyms have spinning bikes. In fact, cycling is also a very good aerobic exercise. It should be noted that the cycling training room is usually too small, and many exercisers often lack oxygen indoors during exercise. The purpose of the gym is to raise the ambient temperature, so that athletes can greatly improve the effect of losing weight.

Step 3 run

Running is the most common and effective aerobic exercise. Generally speaking, outdoor running is often limited by the environment. Therefore, if you want to lose weight, it is also very 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, you must let go of the handrail first on the premise of ensuring balance. Choosing a treadmill with a certain slope can 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 are the methods of weight loss and fat reduction aerobic exercise? 2 1. Climb the mountain.

Mountain climbing has a better effect on the exercise of cardiopulmonary function.

Effect index:

Adapt to the crowd: patients with hypertension and coronary heart disease should do what they can.

Technical points: the climbing speed should be slow, and you can adapt to the temperature by increasing or decreasing clothes when going up and down the mountain.

In winter, the temperature 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.

2. badminton

Badminton can continue to lose weight without rebounding.

Effect index:

Adapt to the crowd: almost everyone.

Technical points: It is very important to prepare before exercise to avoid injury.

Compared with outdoor sports, this kind of indoor sports makes people feel comfortable, but don't underestimate its sports effect. According to relevant data, a regular badminton match is more intense than a football match.

Step 3 ride a bike

Riding a bike over mountains and mountains, coupled with speed, can consume more calories.

Effect index:

Adapt to the crowd: almost everyone.

Climbing a mountain, combining speed and speed, can consume more calories.

It is best to go outdoors by bike. If you feel comfortable outdoors, you can use different intensity and rhythm, or do it on different terrain, such as changing the driving route and adding mountain climbing items.

You can try rhythm exercises, and the pedal can be stepped up and down. Try to pedal as smoothly as possible, don't jump on the seat, and keep your upper body relaxed. You can also try intensity exercises, slow down most of the time, and even talk while riding.

You can also do intermittent exercise, ride at a faster speed for 5 minutes, then relax 10 minutes, and then ride at a faster speed for 5 minutes. Changing the rhythm and intensity of exercise can make the exercise process interesting and form different intensity stimuli.

Step 4 run

Running is the best aerobic exercise at present.

Effect index:

Adapt to the crowd: almost everyone.

Technical points: each time is not less than 40 minutes, and the speed is mainly medium 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 stimulate metabolism, increase energy consumption and help to lose weight and keep fit.