Five kinds of aerobic exercises to lose weight quickly:
1, all kinds of aerobics
I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. 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 not have any effect, and it is easy to cause harm. 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.
Step 2 swim
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on 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.
3. Bicycle
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).
4. Running (fast walking)
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.
Step 5 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.
Benefits of aerobic exercise
1. Prevention of osteoporosis: Many people only know how to supplement calcium, but ignore other equally important factors, such as doing more weight-bearing exercise. The so-called weight-bearing exercise means that the weight during exercise exerts certain pressure on the bones, such as walking, running, playing ball and dancing, which can make the bones strong and reduce the chances of fracture. It is generally recommended to carry out weight-bearing exercise three times a week, each time for at least 15 minutes to half an hour, depending on your physical strength.
2, increase oxygen carrying capacity: the body's oxygen is supplied to the whole body with blood. Through proper exercise, the human body inhales a lot of oxygen, which can help us reduce fatigue and eliminate stress.
3. Prevention of diabetes: Walking for at least half an hour every day can reduce the risk of type 2 diabetes by 30% ~ 40%. Clinical trials have confirmed that regular walking or other moderate-intensity exercise and dietary changes can prevent type 2 diabetes in most patients with impaired glucose tolerance, and improving lifestyle is far more effective than metformin treatment. Therefore, walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function.
4. Reduce the level of homocysteine in blood: Studies show that homocysteine in blood is one of the independent risk factors of cardiovascular disease, and reducing the level of homocysteine in blood through exercise is beneficial to the prevention of cardiovascular disease.