What are the ways to lose weight by aerobic exercise?
All kinds of Aerobics
In fact, doesn't advocate that beginners or friends with poor physical conditions jump aerobics to lose weight. It's too simple to meet the requirements of heart rate. It's more complex and requires higher strength, flexibility and flexibility of the body. Ordinary people can't do it at all. If the action is not in place, it has no effect and is easy to cause injury. Although there are all kinds of very attractive aerobics now, I don't like it It is suggested that friends without physical conditions should not use aerobic operation as a way to lose weight.
Cycling
Nowadays, many gyms have spinning bikes. The design of these bikes is very suitable for aerobic training, but the general cycling training room is too small. When many people trained in the past, it was easy for them to lack oxygen in the room. Although the design of the gym is to increase the ambient temperature, make the athletes sweat a lot, and improve the weight loss effect. But I'm in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose mountain bike (only there is a speed limit in the city, and the environment is not very good).
Swimming
Swimming is a good way to lose weight, and to improve cardiopulmonary function is very effective, but many people do not know how to swim, so it can be used in the swimming pool fast walk instead, which is very good to improve the heart rate effect. However, friends who can swim should also pay attention to swimming to lose weight. It's not a swimming competition. Don't pursue speed. It's OK to meet the requirement of heart rate. At the same time, you must pay attention to enough oxygen uptake.
Running (fast walking)
Outdoor running will be limited by the environment. It's also good to choose a treadmill. Releasing the hands supported by the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, the armrest should be released on the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use interval method to exercise on treadmill, that is, you can exercise at high speed for a while, and then cycle to a lower speed.
Jumping firecrackers
Warm up by jumping firecrackers, so that the heart rate reaches a certain level, ready for the next more intense exercise. After finishing the whole body stretch, do 5 minutes of jumping firecrackers (a jumping movement) to adjust and coordinate the body. Jumping firecrackers can make the shoulders, back, thighs and legs move up, so it can not only improve physical strength and endurance, but also can be a good thin leg.
Rope skipping
Rope skipping is easy to learn, and the equipment is also simple. You can exercise in a small space. It is a very good aerobic exercise, which can be said to be of high quality and low price. Rope skipping can increase heart rate and respiratory rate in a few minutes, and can reduce weight in a short time. Professional boxers usually jump rope as the main content of aerobic fat reduction before competition, but also can exercise the coordination and sensitivity of the whole body.
Floor Sports
Push ups and sit ups are never out of date. They can be carried out at home, in front of the TV, on the road and anywhere. Push ups can exercise chest, shoulder, abdominal muscles and triceps, while sit ups mainly exercise abdominal muscles. Yoshida of Japan is the holder of the Guinness world record. He can do 10507 push ups in a row. But you don't have to do a lot of push ups every time; 3 or 4 push ups every time you exercise, 25 to 50 at a time is a good exercise plan.
Laundry bag campaign
Washing clothes is a chore that burns heat and eliminates fat, but don't rush to pour dirty clothes into the washing machine. Laundry bags full of dirty clothes can help you burn more calories. Directly lift the laundry bag in front of you, don't let the bag touch your body, so the resistance of the bag is the biggest. Repeat this many times - you'll feel your biceps, shoulders, chest, and ABS working out. Do you think the laundry bag is not heavy enough? Try sandbags. Sandbags are more helpful for improving physical strength and increasing endurance.
Elastic exercise
You can use rubber bands to do basic lunges, squats, biceps bending exercises. The rubber band is light and portable, and costs from $6 to $20. Choose the right color when you buy. Usually, the elasticity of rubber bands with different colors is different, which can be divided into three types: yellow (light color), red (medium color) and green (dark color).
When doing squat exercises, try to separate your legs and shoulder width, stand up straight, step on the rubber band, hold the rubber band with both hands, pull the rubber band up to the shoulder height, then squat down, and then squat up to restore the previous standing position. When exercising triceps, put the rubber band on your back, hold one end of the rubber band with one hand, and pull the rubber band up to the top of your head with the other hand.
climb stairs
Jogging up and down the stairs or the bleachers is a very beneficial aerobic exercise. Climb 6 to 12 stairs as fast as you can, take a rest for two or three minutes after each run, and repeat the exercise. You can also continue to climb a few stairs during the rest, which will keep your heart rate constant. Every time when the foot steps, try to jump a step, which helps to improve the muscle strength of the lower limbs. To make aerobic exercise more complete, jogging, walking or cycling should also be included three to four times a week.
At home, you can use dumbbells for biceps bending, shoulder pushing and triceps stretching exercises. To exercise your chest, lie flat on the ground or on a bench with your arms outstretched and put the dumbbell over your chest. Try lying face down on the bench and lifting the dumbbell to exercise your back.
Press the chair
After a short rest, begin to exercise triceps, chest and back. No matter at home or in the office, find a chair and sit straight on it. Put your hands on any armrest of the chair and put your feet flat on the ground. Pull your body upward, count from 1 to 10, and then return to the sitting position just now. Repeat this action repeatedly. Through this exercise, your lower back muscles will be stabilized and strengthened. This sport is completely free!
