Aerobic exercise is the most weight loss method
Aerobic exercise is the most weight loss method, many people will do some appropriate exercise to ensure good health, many people in the weight loss will choose this exercise, moderate exercise is good for health, aerobic exercise can increase the amount of oxygen in our brain, understand the most weight loss method of aerobic exercise, quickly move it!
Aerobic exercise is the most weight loss method 1
A variety of aerobics
Generally speaking, the first trainee or physical conditions of the friends of the jump aerobics to lose weight, too simple to reach the heart rate requirements, the more complex on the body's strength, agility, flexibility requirements are higher, the general public simply can not do if the action is not in place, there is no effect. Not in place, there is little effect, but also easy to cause injury, although now there are a variety of very attractive aerobic manipulation, but I recommend that no physical conditions of friends do not use aerobic operation as a method of weight loss.
Swimming
Swimming is a very good full-body exercise in a slimming way, and to improve cardiorespiratory fitness is very effective, just a lot of people are not very good at swimming, then you can use the swimming pool in the fast walking to replace, which is very good at improving the heart rate. However, friends who will swim, please note that swimming to lose weight, not swimming competition, do not pursue speed, to achieve the heart rate requirements on it, but also must pay attention to enough oxygen intake.
Bicycle
Now many gyms have a dynamic bicycle, the design of these bicycles is very suitable for aerobic training, but the general bicycle training room is too small, a lot of people in the previous training, the room is very easy to lack of oxygen, although the gym is designed to increase the ambient temperature, so that the sportsman sweats a lot to improve the effectiveness of weight loss. But I am in favor of giving up health while losing weight. If outdoor cycling to lose weight, it is recommended to use mountain bikes (just the city has a speed limit and the environment is not very good).
Running (fast walking)
Outdoor running will be limited by the environment, the choice of treadmill is also quite good, let go of the treadmill handrail can increase the oxygen utilization rate of 8% and 5% of the heart rate, of course, first of all to ensure the balance of the premise of letting go of the handrail, the choice of a certain gradient of treadmill can improve the effect of weight loss. In the treadmill using the interval method of exercise, that is, you can use high speed exercise for a while, turn to a lower speed cycle practice.
Rope skipping
Rope skipping is easy to learn, the equipment is simple, a small piece of open space can exercise, is very good aerobic exercise, can be said to be inexpensive. Jumping rope can increase the heart rate and breathing rate in a few minutes, and can reduce weight in a short period of time. Professional boxers usually jump rope as a pre-fight cardio fat loss main content, but also can exercise the whole body coordination and sensitivity.
Jumping jacks
Warming up with jumping jacks gets your heart rate up to a certain level, preparing you for a more strenuous workout. Doing a 5-minute burpee (a jumping exercise) after a full body stretch will tone and harmonize the body. Jumping jacks move the shoulders, back, thighs, and calves, and thus not only improve strength and endurance, but also slim the legs.
Floor Exercises
Push-ups and sit-ups are never out of style and can be done anywhere, whether it's at home, in front of the TV, on the road. Push-ups work the chest, shoulders, abs, and triceps, while sit-ups primarily work the abs. Minoru Yoshida of Japan is the Guinness World Record holder for doing 10,507 push-ups in a row. But not necessarily each time you have to desperately do a lot of push-ups; each time you workout to do 3 or 4 times push-ups, each time to do 25 to 50 is a very good exercise program.
Stretching Exercises
You can use rubber bands that can perform basic arrow squats, deep squats, bicep curls, and other exercises. These rubber bands are light, portable and cost anywhere from $6 to $20. It is important to look for the right color when choosing one to purchase. Usually different colors of rubber bands have different elasticity, and there are three main types: yellow (light), red (medium), and green (dark).
Do squatting exercises as much as possible when the legs apart and shoulder width, the body standing straight, step on the rubber band, hands holding the rubber band will rubber band pull up to shoulder height, and then squat, and then squat to restore the previous standing position. Exercise triceps when the rubber band set in the back, one hand grasps one end of the rubber band, the other hand grasps the other end of the rubber band to pull up the rubber band to the top of the head above.
Laundry Bag Exercise
Laundry is a calorie-burning, fat-eliminating chore, but don't get too busy dumping your dirty clothes into the washing machine just yet. A laundry bag full of dirty clothes can help you burn more calories. Lift the bag directly in front of you, without letting it touch your body, as this gives the bag the most resistance. Repeat this many times-you'll feel your biceps, shoulders, chest, and abs getting a workout. Think a laundry bag doesn't weigh enough? Try sandbags, which are even more helpful in improving strength and increasing endurance.
Climbing stairs
Jogging up and down stairs or the bleachers at the stadium is a great aerobic workout. Climb six to twelve steps up the stairs as fast as you can, resting for two or three minutes after each run and repeating the exercise over and over again. You can also continue to climb the stairs a few more times during your breaks, which will keep your heart rate constant. Try to skip a step each time your foot steps toward it, as this will help improve your lower body muscle strength. To round out your aerobic schedule, you should also include jogging, walking, or biking three to four times a week.
Exercises such as bicep curls, shoulder presses and tricep extensions can be done at home with dumbbells. To get a chest workout, lie flat on the floor or on a bench with your arms outstretched and place the dumbbells above your chest. Try lying face down on a bench and lifting the dumbbells to work your back.
Chair Press
After a short break, start working your triceps, pecs, and back. Whether you are at home or in the office, find a chair and sit on it with your body straight, place your hands on any of the chair's armrests, put your feet flat on the ground and pull yourself upward, counting from 1 to 10, then return to the sitting position you were in, and repeat this action over and over again. Through this exercise your lower back muscles will be stabilized and strengthened. This exercise is completely free!
The purpose of aerobic exercise is to increase cardiorespiratory endurance. When the cardiorespiratory endurance increases, the body can engage in longer or more intense exercise, and in the conditions of adequate aerobic supply of exercise, energy from the body of sugar and fat aerobic metabolism. And it is less likely to be fatigued.
1, jogging
Jogging is the most people choose to lose weight exercise method. Although jogging is the easiest way, but in fact jogging is also a very fat burning exercise method. Sometimes jogging is more boring, resulting in many people can not adhere to, did not achieve results, but do not give up. Jogging for 30 minutes can burn 327 calories, equivalent to 90 peanuts.
2, swimming
The density of the water is relatively high, 30 minutes of exercise in the water is equivalent to one hour of exercise on land. Swimming is a sport that requires the participation of the whole body. When you swim in the water, your heart rate and lung capacity will increase, and your body's metabolic rate will also increase. Swimming burns roughly 518 calories in 30 minutes, making it one of the fastest fat-burning cardio exercises.
3, rope skipping
Rope skipping is a very convenient aerobic exercise, as long as there is a rope in the hands, anytime, anywhere, the American Medical Society for Sports Medicine, said that 30 minutes of rope skipping can burn 372 calories, which is, of course, relatively fast jumping. It is generally best to use intermittent exercise methods.
4, rock climbing
Climbing, the human body, the whole body of every muscle needs to work (including the back and leg muscle groups). A 70 kilogram adult male can burn 490 calories after 30 minutes of rock climbing.
5, Bobby jump
Bobby jump is a common fitness and fat loss action, consisting of squats, push-ups, jumping up and down a few movements. Although the action is simple, but to do the action needs to be used to the whole body 70% of the muscle groups, continuous to do it will be absolutely exhausted, there is a very prominent fat-burning effect.
6, insist on doing squatting exercise
Every day in the morning when you get up, or at night when you are ready to go to rest, you can lean against the wall, do a little squatting exercise. Squatting is a very simple aerobic exercise. Squatting can not only improve the lack of line beauty of our body. At the same time, it can also help us exercise the muscles of the legs, which can help us lose weight. But perhaps many women will have such a doubt, afraid of squatting when the muscles are too hard, which will lead to the protrusion of calf muscles. In fact, such a problem can be completely in the squatting exercise to make postural adjustments to improve the situation of protruding calf muscles. According to their own situation to choose their own squatting way.