1. What are the aerobic exercises?
Various aerobic exercises
In fact, Bian Xiao doesn't advocate beginners or friends with poor health to do aerobics to lose weight. It is too simple to meet the requirements of heart rate, and it requires physical strength, flexibility and flexibility to be more complicated. Most people simply can't do it. If the action is not in place, it will be ineffective and easy to 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.
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).
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.
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.
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.
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.
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.
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.
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.
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!
2. Some suggestions
1. Moderate exercise
A lot of exercise may slowly damage your health. For example, running more than 15 miles per week is a bit excessive. It is recommended to exercise 4 to 5 times a week for 30 minutes each time. As long as you exercise moderately, you can effectively reduce the risk of cardiovascular disease and cancer.
2. Go to exercise.
Galloping (every mile 12 minutes) is a good way to keep fit. Its effect is no worse than jogging (9 minutes per mile), and it also avoids the damage to the knee joint caused by running.
3. See the needle.
Instead of exercising in the gym for 30 minutes, you can make full use of your spare time. Walking the dog 10 minutes, washing the car 10 minutes and doing housework 10 minutes every day are equally effective.
4. Alternate exercise.
For example, ride a bike today and jog tomorrow; Or the speed is fast and slow when running, which enhances the exercise of the heart.
5. Don't judge health by weight.
Exercise can usually lose weight, but weight doesn't mean anything. Fat people who are diligent in fitness are much healthier than thin people who sit still. Don't worry about being overweight
6. Multi-pronged approach.
Fitness is a systematic project, and physical exercise is very necessary for physical and mental health, but not everything. Pay attention to diet, quit smoking and detoxify, control drinking, and don't be too nervous.
7. Start with dolls.
Parents should set an example and help their children develop good habits of fitness. Parents should know whether their children have enough physical exercise time at school, and if not, they should make up for it through off-campus exercise. For example, if the school is not far from home, children can be encouraged to walk or ride to and from school. Keep children away from TV or computer after school (at least 1 hour) and urge them to do some outdoor sports. Try to eat less children's fast food.