Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, it refers to any rhythmic exercise with a long time (about 15 minutes or more) and moderate or above intensity (75% to 85% of the maximum heart rate). Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required that the exercise time should not be less than 1 hour, and it should be carried out 3 to 5 times a week. This kind of exercise, oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. So, if you are overweight and want to lose weight through exercise, I suggest you choose aerobic exercise, such as jogging and cycling. These exercises can not only achieve the purpose of consuming body fat, but also be simple and easy to do.

The average person jogging for one minute consumes about 1.5 kcal (the heavier he is, the more he consumes), while a pound (450 g) of fat is 3500 kcal. Jogging for 30 minutes every day, without changing your diet, can lose one kilogram a week.

Of course, this is only a theoretical calculation. In fact, you will eat more after exercise. The speed recommended by experts is one and a half kilograms, so the weight lost is not easy to rebound.

In addition, do sit-ups and exercise abdominal muscles.