Aerobic exercise suitable for boys

Swimming

Swimming is a good way to lose weight. It is also a good whole-body exercise and is good for improving the heart and lungs. The function is very effective, but many people are not 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.

Weight-bearing walking

Kathy Stevens, a fitness instructor at the Folds Center in California, USA, said that wearing a weight-bearing vest when walking quickly can help you more. Burns 10 calories. The weight-bearing vest can carry up to about 36 kilograms of weight. These weight-bearing objects are in blocks and can be placed directly in the pocket of the vest.

Stevens said that weight-bearing vests are more effective than strapping sandbags to the legs or lifting dumbbells on the hands, and help bodybuilders control their body posture. For safety reasons, do not carry more than 20% of your body weight. If you don't like this weight-bearing method, you can also try holding two long poles in your hands. Although they only weigh 0.5 kilograms, they can help you burn 20 to 25 more calories without any side effects.

Calories consumed by walking briskly for 30 minutes: 883 joules

Calories consumed by walking in a weight-bearing vest for 30 minutes: 971 joules

Walking with a long pole 30 Calories consumed per minute: 1059 joules

Running (brisk walking)

Outdoor running will be limited by the environment. It is also good to choose a treadmill. Letting go of the hand holding the treadmill can increase 8 Of course, you must first ensure balance before letting go of the handrails. Choosing a treadmill with a certain slope can improve the weight loss effect. Use the interval method on the treadmill, which means you can exercise at a high speed for a while, then switch to a lower speed circuit.

Choose one or a few aerobic exercises that you like and have the conditions to do, and carry out aerobic weight loss step by step, and you will have unexpected surprises.

Aerobic exercise is recognized as the best way to lose weight healthily. Aerobic exercise does not only refer to various aerobics, but also endurance sports such as running, cycling, swimming, rope skipping, etc. Aerobic exercise has a very good effect on improving cardiopulmonary function and reducing fat for everyone. Everyone should follow Choose the type of aerobic exercise according to your own exercise interests, and 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.

Relaxation-induced aerobic exercise for weight loss

If you master the rhythm of strength and weakness during half-hour aerobic exercise, then you can achieve twice the result with half the effort, that is, in the intervals of high-intensity exercise Include a gentle recovery time. It is also half an hour of aerobic exercise. This kind of exercise with a strong and weak rhythm consumes twice as many calories as an exercise with a smooth rhythm. Dr. Katherine Jackson, director of the Department of Kinesiology at California State University, pointed out: If you continue to do high-intensity exercise, you will be exhausted soon, but intermittent rest and recovery can help you maintain this high-intensity level. ?

Push one leg hard when biking

When you exercise on a scooter, intermittently pedaling harder with one leg can increase the intensity of the exercise. At the beginning, you can pedal with both legs at medium intensity for 4 minutes, then focus on the left leg and pedal with high intensity. After 30 seconds, switch to your right leg as the main power leg and push for another 30 seconds. Then, pedal with both legs at a medium speed for 4 minutes as a way to adjust and recover. In this way, push one leg hard for 1 minute every 4 minutes, and exercise for 30 minutes at a time. Michael Yusef, fitness education manager at Chelsea Pyles Sports Center in New York, said that this single-legged pedaling exercise can help you burn 20 more calories.

Calorie consumption of 30 minutes of exercise on a scooter: 950 joules

Calorie consumption of 30 minutes of exercise with one leg interspersed with intervals: 1138 joules