What are some good aerobic exercises?

Losing weight has always been a problem that gives many friends a headache, and aerobic exercise has always been a very good way to lose weight. However, aerobic exercise can be divided into good and bad. So when choosing, we must choose better aerobic exercise, so that we can better achieve the goal of weight loss. So, what are the better aerobic exercises? Let’s take a brief look at it!

1. 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.

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. 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).

4. 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.

5. 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 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.

The above are all relatively good aerobic exercises. Friends can try them more when they have time. They have many benefits for our body. Not only can they achieve the effect of weight loss, but they can also improve our body's immune ability. Especially in winter, it is more suitable to do the above exercises!