Do not advocate beginners or students with poor physical fitness to dance aerobics, which is too simple to meet the heart rate requirements. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobic exercise, it is recommended that friends who have no physique should not take aerobic exercise as a way to lose weight.

B. swimming

It's a good whole-body exercise, which is very effective in improving heart and lung function, but many people can't swim well, so they can use it in the swimming pool instead of walking fast, which is very effective in improving heart rate.

C. cycling

Bicycle design is very suitable for aerobic training, but the general bicycle training room is too small. Many people are prone to lack of oxygen indoors before training, although the gym is to raise the ambient temperature. 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).

D. 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, we must first let go of the handrail on the premise of ensuring balance.

E. skipping 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 improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.