1. What are the slimming aerobic exercises?
1 bike
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).
Step 2 jog or take a walk
Jogging or jogging is a good aerobic exercise, and it is also a simple and easy way to exercise. Both exercises are good for the heart and blood circulation. Walking or jogging for more than half an hour every day can play a role in losing weight. But if you want to enhance the exercise effect, you can combine walking with walking.
Step 3 Volleyball
Volleyball is very effective in exercising arm muscles and abdominal muscles. Playing volleyball requires frequent bouncing and hitting the ball by hand, so it can also improve the flexibility of the body.
Step 4 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.
5. Jump 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.
Step 6 jump rope
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.
7. Floor exercise
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.
2, aerobic exercise tips
1. Test the exercise intensity before exercise. The exercise intensity during aerobic exercise consists of the maximum exercise heart rate and the heartbeat training area, and the heartbeat training area is a reasonable heartbeat range under appropriate exercise intensity. Maximum heart rate calculation method: 220- age; Calculation formula of heartbeat training band: 60% ~ 85% of the maximum heart rate.
For example, a 40-year-old person's maximum heart rate during aerobic exercise is: 220-40= 180 (times/minute), and his heartbeat training area should be180× (0.6-0.85) =108-/kloc-0.
2. Self-test exercise intensity during exercise. "Talk to yourself" during exercise. If you can say complete sentences with normal rhythm and keep breathing smoothly, you are doing aerobic exercise. If you are panting, you should slow down.
3. Monitor the heart rate by checking the pulse after exercise. Check the pulse as soon as the exercise stops. Generally, the time to check the pulse is 6 or 10 seconds, and then the number of checked pulses is multiplied by 10 or 6 respectively to get the heart rate per minute. If the measured heart rate is lower or higher than the heartbeat training area, the intensity of aerobic exercise should be adjusted.
4. Don't exercise with people who are stronger than yourself. Exercise intensity varies from person to person. If you keep up with others, often others are doing aerobic exercise and you are doing anoxic exercise.
The more times you exercise every week, the better, otherwise you will burn less fat. Aerobic exercise should be 6 times a week, and if the purpose is to lose weight, it should not be less than 5 times a week.
If you do low-intensity aerobic exercise such as walking, the daily exercise time should not be less than 1 hour; If you run with the goal of losing weight, you should exercise for at least 30 minutes every day. An exercise should not be fast, slow or stop, and the whole exercise should be at a constant speed.
6. For people who have never exercised and obese people, the best time for exercise should be 30-60 minutes. You can eat after three meals, but don't choose before meals, or you will get hungry easily. If you feel hungry during exercise, you should eat something. You can eat some fruits or drink low-fat milk, soy milk and other drinks to prevent hypoglycemia.
7. You can't extend each exercise time to reduce the frequency of exercise. Too little exercise frequency is not conducive to the establishment of intramuscular fat burning system, and lipase can not give full play to its activity. The burning ability of fat is not available in a day, and long-term exercise is easy to damage the body.
8. Don't exercise for the sake of exercise. When you are sick, such as a cold or a fever, you must keep exercising. Sick bodies often do not do aerobic exercise, which is very bad for their health. At this time, you should stop exercising and have a good rest. When you suffer from severe insomnia and general fatigue, it is not suitable for exercise. And any busy work, heavy housework and social activities are not the right reasons to stop exercising.
9. Jogging requires a pair of professional running shoes. Replacing running shoes with sneakers or ordinary sneakers will only increase the chances of ankle and knee injuries. Professional running shoes are light in design, and the soles have good elasticity, which can play a buffering role when running. It can make the exercise process easy and free, and it is also important to prevent physical injury.
10. As long as the air quality is good, you can choose indoor and outdoor sports. It is best to choose a flat hard ground for outdoor sports. If you run on land or grass, it will greatly increase the resistance and intensity of exercise. Running in uneven or rocky places is easy to cause unnecessary injuries such as falling and spraining ankles.