Can doing aerobic exercise help you lose weight?

Nowadays, due to the continuous improvement of dietary conditions and the fact that some people have no habit of exercising, the chance of obesity is getting higher and higher. If you observe carefully when walking on the street, you will find that many people are obese. Obesity will cause a serious burden on the body, so many people are eager to lose weight. So, can doing aerobic exercise help lose weight? Let’s take a look together!

Can aerobic exercise help you lose weight?

The most effective exercise for weight loss is aerobic exercise, especially exercise that consumes more energy. For example, aerobic exercises such as jogging, mountain climbing, brisk walking, ball games, swimming, etc. can be used for weight loss. It is best to complete each exercise continuously without stopping in the middle, and the calories burned each time must reach 300 kilocalories. Usually this amount of exercise will cause the heart rate to increase, or the degree of sweating, which are all within the scope of aerobic exercise for weight loss.

1. Swimming

Swimming is a very good whole-body exercise method for losing weight, and it 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.

2. 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).

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.

Aerobic exercise for weight loss will increase the body's metabolic rate, but the effect only lasts for two days at most. Therefore, the most important thing about exercise is persistence. If you can't do it every day, do it at least every two days.

Doing aerobic exercise is a good way to lose weight, but it should be noted that losing weight is a huge project and cannot be completed in a day or two. It requires sufficient endurance and perseverance. Doing aerobic exercise for only one or two days will not have any weight loss effect. If you want to achieve a good weight loss effect, you must persist for a long time. At the same time, you should pay more attention to your diet and not overeat.