1, Swimming: Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people are not good at swimming, so they can use it instead in the swimming pool, which has a good effect on improving heart rate.

2. Bicycles: Many gyms have spinning bikes, which are designed to be very suitable for aerobic training. However, the general bicycle training room is too small, and many users are prone to indoor hypoxia during previous training, although the gym is designed to raise the ambient temperature, make athletes sweat a lot and improve the weight loss effect.

3. Running (fast walking): Outdoor running will be limited by the environment, and it is not bad to choose a treadmill. Letting go of the hands supported by the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

4. 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.

Matters needing attention

Don't lose weight too fast, because if you lose weight too fast, it will lead to a lot of fat decomposition in the body and produce too many ketone bodies. If it accumulates in the body, it will easily lead to ketoacidosis. If you lose weight too fast, fatigue and hunger will be more obvious, which is not conducive to the persistence of various weight loss measures and is easy to harm your health.

Don't control your appetite too much. If you go on a diet too much, it will lead to the lack of basic energy supply, and there may be obvious hunger and hypoglycemia, which is not conducive to your health. Don't exercise too hard during weight loss, otherwise a large number of decomposed substances will compete with the decomposed substances of fat, which will increase the burden on the kidneys.

For the above contents, please refer to People's Daily Online-What exercise can lose weight best? Five recognized most effective aerobic weight-loss exercises.