How to burn fat with aerobic exercise

Many people who want to lose weight have tried both aerobic and anaerobic exercises, but in the end they still choose aerobic exercise because most people believe that aerobic exercise is good for improving their physical fitness and will not make them feel so tired. Many times anaerobic exercise always makes us feel some muscle soreness, so we can do some aerobic exercise to burn some excess fat in our body.

NO1. Taekwondo

Advantages of exercise: It helps to reduce fat, increase muscle, and make the body light and agile; it is a confrontational sport that increases body flexibility and coordination; because the force of Taekwondo is applied to the waist, the effect of slimming the waist is most obvious.

Suitable for people: People who sit in the office for a long time and girls who want to lose waist. Exercise cycle: 2 to 3 times a week, 1 to 2 hours each time. Calorie consumption: about 700 kcal/hour

NO2. Swimming

Advantages of the sport: Swimming overcomes the resistance of water rather than gravity, so muscles and joints are not easily damaged, and the knee joints can be effectively protected; exercising in cold water relieves the heat, consumes a lot of calories, and combined with dieting, it is an exercise with significant weight loss effects.

Suitable for people: those with damaged knee joints, those who are seriously overweight, those who want to lose weight, and those who want to improve their physical fitness. Exercise cycle: 3 to 4 times a week, 30 to 60 minutes each time. Calorie consumption: about 650 kcal/hour

NO3. Jogging

Advantages of exercise: Improve sleep quality. Through running, the blood and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also improve; "ventilation" effect. During running, the average capacity of the lungs increases from 5.8 liters to 6.2 liters. At the same time, the amount of oxygen carried in the blood will also increase greatly; protect the heart, heart rate, blood pressure and the elasticity of blood vessel walls will also increase; relieve stress. Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release substances that make people relax.

Suitable for people who want to lose weight, relieve stress, alleviate sub-health, and prevent cardiovascular diseases. Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time. Calorie consumption: about 650 kcal/hour

4. Tennis

Advantages of the sport: Playing tennis looks like you are playing with your hands, but in fact you are using your core strength, such as your waist and abdomen. It is especially necessary for increasing waist and abdomen strength. Pay attention to beauty and rhythm. Playing tennis does not require much strength, but it can cultivate the sense of rhythm of movements and body coordination.

Suitable for people: people who want to lose weight and shape their body, tennis enthusiasts. Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time. Calorie consumption: about 560 kcal/hour

NO5. Bicycle

Advantages of exercise: prevent brain aging, improve the sensitivity of the nervous system; improve cardiopulmonary function, exercise lower limb muscle strength and enhance overall endurance. Cycling provides the same endurance training effect on internal organs as swimming and running. Cycling can also help you lose weight. It is a periodic aerobic exercise that consumes a lot of calories. It has a good exercise and rehabilitation effect on cervical spondylosis, lumbar disc herniation, etc.

Suitable for people: those with damaged knee joints, severe overweight, cervical spondylosis and lumbar disc herniation. Exercise cycle: 3 to 4 times a week, 40 to 60 minutes each time. Calorie consumption: about 420 kcal/hour

A relatively simple aerobic exercise method to burn fat is to ride a bicycle. Many people now drive to work, which will directly lead to infrequent exercise. Some people even lack exercise. Therefore, if you often drive to work, it will cause fat accumulation. So we might as well choose to ride a bicycle to achieve weight loss effects.