How do men do aerobic exercise to lose weight?

A particularly popular type of boy recently is the hunk, who uses a healthy and strong physique and a pleasing appearance. Many boys who are not in particularly good shape would like to lose weight through exercise. Losing weight is no longer exclusive to women. Many men are also keen on losing weight. The only difference is that the weight loss methods are more masculine in nature, and they focus more on strength and endurance training. The best way for men to lose weight is to choose aerobic exercise. So, how to do aerobic weight loss correctly? Follow the editor to find out.

Weighted walking

Kathy Stevens, a fitness trainer at the Fields Center in California, said that 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. Stevens said that weighted vests are more effective than tying sandbags to the legs or holding dumbbells in the hands, and are beneficial for fitness enthusiasts to 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

Cycling with one leg

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. Michael Yusef, fitness education manager at Chelsea Pyles Fitness Center in New York, says this single-leg bike exercise can help you burn 20% more calories.

Calories burned on a scooter for 30 minutes: 950 joules

Calories burned by exercising for 30 minutes with interleaved single-leg intervals: 1138 joules

a. Various aerobic exercises

I do not advocate that beginners or friends with poor physical conditions do aerobics to lose weight. Simple exercises cannot meet the heart rate requirements, and more complex ones require higher body strength, flexibility, and toughness, which most people simply cannot do. If the movements are not in place, there will be no effect and it may easily cause injury. Although there are various very attractive aerobic exercises now, I suggest that friends who do not have the physical conditions should not use aerobics as a way to lose weight.

b. 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.

c. Bicycle

Many gyms now have spinning bikes. The design of these bikes is very suitable for aerobic training, but the general cycling training rooms are too small. Many people used to suffer from hypoxia in the room when training. Although the gym is designed in this way to increase the ambient temperature and make athletes sweat profusely to improve weight loss effects. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (but there are speed limits in the city and the environment is not very good).

d. Running (fast 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.

e. Skipping rope

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 inexpensive. Rope skipping can increase heart rate and breathing rate within a few minutes and can reduce weight in a short period of time. Professional boxers usually use rope skipping as the main part of aerobic fat loss before the game. It can also exercise the coordination and sensitivity of the whole body.

5. Exercise frequency

Friends who have no sports foundation can exercise twice a week, leaving enough time for the body to get enough rest to recover from fatigue. An effective aerobic exercise has begun to change the biochemical reaction in your body, and your body will adapt to the new metabolic rhythm during the rest time. After a period of time, it can be increased to three times a week, or at most four times a week. But there is no need to go to the gym every day and make yourself exhausted. We exercise to improve our health and make ourselves energetic, so why should we let exercise make ourselves very tired?

After reading the above, you should be able to design an aerobic exercise plan for yourself. From the information that the editor has found for you, choose one or a combination of several aerobic exercises for yourself. If you can't make a good choice, you can first test your physical fitness, and then determine the specific time for exercise based on the test results. Okay, let’s take action. I hope my information is helpful to you.