What are some aerobic exercises that can help you lose weight?

Nowadays, many people pay more and more attention to the choice of weight loss methods when losing weight. Among them, aerobic exercise is the most popular. Aerobic exercise can quickly and effectively help us consume excess fat in the body, thereby achieving the effect of weight loss. There are many aerobic exercises, including running, skipping rope, swimming, and many other items. So, which aerobic exercises are most effective in losing weight? Which aerobic exercises are suitable for us to stick to for a long time? Let’s take a look with the editor.

1. Biking

Calories burned: 500-1000 calories/hour

Cycling can effectively reduce fat. At the same time, sweating is beneficial to the elimination of waste and skin metabolism. Cycling is suitable for people of all ages, has no special technical requirements, and is suitable for the general public.

In addition, cycling is a great way to build muscle. It exercises 70% of the body's muscles. When you pedal, you can exercise the quadriceps on the outer side of the thigh and the gluteus maximus on the buttocks; the force transmitted by the pedals can exercise the calf triceps; holding the handles with both hands can exercise the back muscles, and at the same time the triceps on the wrists and the muscles of the upper body can be exercised.

2. Skipping rope

Calories burned by skipping: 880 calories/hour

Rope skipping is easy to learn, the equipment is simple, and you can do it in a small open space. It is a very good aerobic exercise and can be said to be good value for money. Jumping rope can increase your heart rate and breathing rate within a few minutes, which can help you lose weight in a short period of time. Professional boxers usually skip rope as the main part of aerobic fat loss before the game, and it can also exercise the coordination and agility of the whole body.

3. Swimming

Calories burned: About 800 calories per hour

Swimming is a whole-body exercise that exercises all muscles and improves cardiopulmonary function. Because the density and heat conductivity of water are greater than those of air, the resistance to human movement in water is 12 times greater than on land, so more calories can be consumed. When swimming, the muscles of the back, chest, abdomen, buttocks and legs can be well exercised. You can lose excess fat all over the body without realizing it, making your body shape more and more perfect.

4. Dancing

Calories burned: 600-800 calories/hour

Dancing can train your entire body and shape a perfect figure. Besides that it's a great way to relax. When you have a little free time, you can play your favorite music at home and dance your hands and feet. Or join a dance class, club, etc. Try to dance for an hour every day, and all the muscles in your body will be exercised.

5. Weighted walking

Calories burned: 464 calories/hour (walking with a weighted vest)

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 in 30 minutes of brisk walking: 211

Calories burned by walking in a weighted vest for 30 minutes: 232 calories

Calories burned by walking with long poles for 30 minutes: 253 calories

6. Hiking

Calories burned: About 400 calories per hour

Mountain climbing can not only exercise the body, but also cultivate people's sentiments. It is a very good fitness activity. Mountain climbing is an aerobic exercise that can allow muscles to obtain 10 times more oxygen than usual, thereby increasing the protein in the blood, increasing the number of immune cells, enhancing immunity, and helping to excrete carcinogens, harmful substances, toxins, etc. from the body in a timely manner. While promoting metabolism, it also speeds up fat consumption, so mountain climbing also has a body shaping effect.

The above content is the information about aerobic weight loss that the editor has worked hard to find for everyone. I hope everyone can make full use of it. However, when using these methods, you must be sure to stick to it. If you don't do it for a few days, there is a high chance that it will rebound. Therefore, you must persist in doing it to have a great figure.