What are some aerobic exercises for weight loss?

Now many people have realized the serious harm that obesity brings to the body. Obesity not only affects personal image, but more importantly, it puts a great burden on various organs of the body. If you do not actively lose weight, severe obesity may also lead to some diseases. Let me introduce some aerobic exercises for weight loss to you below. I hope it will help you lose weight.

1. Weighted walking

Wearing a weighted vest while jogging can help you burn 10% more calories. The weight-bearing vest can carry a maximum weight of about 36 kilograms. These weights are in block shape and can be directly put into the pockets of the vest.

The effect of a weighted vest is better than tying sandbags on your legs or holding dumbbells in your hands, and it helps fitness enthusiasts control their body posture. For safety reasons, do not carry more than 20% of your body weight.

If you don't like this method of weighting, you can also try holding two long poles in your hands. Although they weigh only 0.5 kg, they can help you burn 20-25% more calories without any side effects.

Calories burned by brisk walking for 30 minutes: 883 joules

Calories burned by walking in a weighted vest for 30 minutes: 971 joules

Calories consumed by walking with a long pole for 30 minutes: 1059 joules

2. Swimming

Swimming is a good way to lose weight. It is also a good whole-body exercise and is very effective in improving cardiopulmonary function. However, many people are not very good at swimming. In this case, you can use brisk walking in the swimming pool instead, which is very effective in increasing your heart rate.

However, friends who can swim should also pay attention to using swimming to lose weight. It is not a swimming competition. Don't pursue speed, just reach the heart rate requirement. At the same time, you must also pay attention to sufficient oxygen intake.

3. Running (brisk walking)

Outdoor running is restricted by the environment, so it is also a good idea to choose a treadmill. Letting go of the treadmill handrails can increase oxygen utilization by 8% and heart rate by 5%. Of course, you must first let go of the handrails under the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use interval training on the treadmill, which means you can exercise at a high speed for a while and then switch to a lower speed for a cycle.

Choose one or several aerobic exercises that you like and have the conditions to do, and perform aerobic weight loss step by step. You will be pleasantly surprised. Aerobic exercise is recognized as the best healthy way to lose weight.

Aerobic exercise does not only refer to various aerobics, but also includes endurance sports such as running, cycling, swimming, and skipping rope. Aerobic exercise has a very good effect on everyone's improving cardiopulmonary function and reducing fat.

Everyone should choose the type of aerobic exercise according to their own sports interests, and pay attention to several key points of aerobic weight loss, and design an aerobic exercise prescription for themselves, because only you know your body best.

4. Relaxation and aerobic exercise to lose weight

If you master the rhythm of strength and weakness in half an hour of aerobic exercise, you can achieve twice the result with half the effort, that is, add gentle recovery time between high-intensity exercise. For the same half-hour aerobic exercise, this kind of exercise with varying rhythms will consume twice as many calories as exercise with a steady rhythm.

Dr. Katherine Jackson, director of the Department of Kinesiology at California State University, pointed out: "If you do high-intensity exercise continuously, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high intensity level."

5. Use one leg to ride a bike

When you're exercising on a scooter, you can increase the intensity of the exercise by intermittently pushing one leg harder on the pedals. At the beginning, you can pedal with both legs at a moderate intensity for 4 minutes, and then focus on your left leg and pedal with high intensity.

After 30 seconds, change your right leg to the main power leg and push for another 30 seconds. Then, pedal both legs together at a moderate speed for 4 minutes as a way of adjustment and recovery. In this way, push hard on one leg for 1 minute every 4 minutes, for a total of 30 minutes.

There are many types of aerobic exercise for weight loss, such as weight-bearing walking, swimming, brisk jogging, cycling, etc. It is best to choose according to your preferences, but it should be emphasized that no matter what kind of aerobic exercise you do, the key is to persist. If you cannot persist, you will not achieve good exercise results.