5 aerobic exercises for quick weight loss

　　Losing weight is probably a headache problem all over the world. Aerobic exercise is recognized as the best healthy Ways to lose weight. Aerobic exercise does not only refer to various types of aerobics, but also endurance sports such as running, cycling, swimming, rope skipping, etc. They all sound boring. Maybe you have done it before, maybe because the effect was not as good as you expected or because of conditions and time constraints, you did not insist on it in the end. The result is that he is still fat! Pay attention to several key points of aerobic weight loss and design an aerobic exercise prescription for yourself, because only you know your body best.

　　5 aerobic exercises for quick weight loss:

　　1. Various aerobics

　　I do not recommend beginners or those with poor physical condition to do aerobics to lose weight. It is too simple to achieve this. heart rate The more complex ones require higher strength, flexibility, and flexibility of the body. Most people simply cannot do it. If the movements are not in place, it will have no effect and can easily cause injuries. Although there are various very attractive aerobic exercises, I suggest that friends who do not have physical conditions should not use aerobic exercises as a way to lose weight.

　　2. Swimming

　　Swimming is a good way to lose weight, and it is also a good whole-body exercise, and it is very effective in improving cardiopulmonary function. However, many people are not very good at swimming, so they can use brisk walking in the swimming pool instead, which is very effective in increasing the heart rate. However, friends who can swim should also note that swimming is a way to lose weight. It is not a swimming competition. Don’t pursue speed. Just meet the heart rate requirements. At the same time, you must also pay attention to sufficient oxygen uptake.

　　3. Bicycle

　　Nowadays, many gyms have spinning bicycles. The design of these bicycles is very suitable for aerobic training. However, the general cycling training rooms are too small. Many people were prone to lack of oxygen in the room when training in the past. Although the gym is designed like this to increase the ambient temperature, so that athletes can sweat a lot to improve weight loss. But I’m all for giving up on health while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (but the speed is limited in the city and the environment is not very good).

　　4. Running (brisk walking)

　　Outdoor running will be limited by the environment, so it is good to choose a treadmill. Letting go of the hand holding the treadmill can increase oxygen utilization by 8% and heart rate by 5%. Of course, you must first let go of the handrails while ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Using intervals on the treadmill exercise , that is, you can exercise at high speed for a while, and then switch to lower speed cycle exercises.

　　5. Skipping rope

　　Rope skipping is easy to learn, the equipment is simple, and you can do it in a small space. It is a very good aerobic exercise, and it can be said to be high quality and low price. Jumping rope can increase your heart rate and breathing rate within a few minutes and can help you lose weight in a short time. Professional boxers usually use rope skipping as the main part of aerobic fat loss before competition. It can also exercise the coordination and sensitivity of the whole body.

　　Aerobic exercise benefits

　　1. Prevent osteoporosis : Many people only know that they need to consume more calcium, but they ignore other equally important factors, such as doing more weight-bearing exercise. Weight-bearing exercise means that the body weight puts a certain amount of pressure on the bones during exercise, such as walking, running, playing ball, dancing, etc., which can make the bones strong and reduce the chance of fractures. It is generally recommended to perform weight-bearing exercise three times a week, for at least 15 minutes to half an hour each time, depending on your physical strength.

　　2. Increase oxygen-carrying capacity : The body's oxygen is supplied by the blood to meet the needs of the whole body. With a moderate amount of exercise, the human body inhales a large amount of oxygen, which can help us reduce fatigue and eliminate stress.

　　3. Prevent diabetes : Walking briskly for at least half an hour every day can reduce the risk of type 2 diabetes by 30% to 40%. clinical Experiments have confirmed that regular walking or other moderate-intensity exercise and dietary changes can prevent the development of type 2 diabetes in most patients with impaired glucose tolerance. Improving lifestyle is far more effective than metformin treatment. Therefore, walking can improve insulin sensitivity and can effectively prevent and improve diabetes.

　　4. Reduce blood homocysteine : Research has shown that blood homocysteine ​​is one of the independent risk factors for cardiovascular disease, and exercise reduces blood homocysteine ​​levels, which is beneficial to the prevention of cardiovascular disease.

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