Can aerobic exercise help you lose weight?

Because people pay more attention to their physical health and have the time and energy to do so, you can often see people exercising in parks and on the side of the road. They use their free time every day to run, play ball, dance, etc. These are all aerobic exercises. If you persist for a long time, you will find that your disease resistance has greatly improved. So, can these aerobic exercises help you lose weight? How can you exercise to achieve the goal of losing weight?

Aerobic exercise refers to physical exercise performed by the human body with adequate oxygen supply. That is, during exercise, the amount of oxygen inhaled by the human body is equal to its demand, reaching a state of physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise that lasts for a long time (about 15 minutes or more) and has a moderate or high intensity (75% to 85% of the maximum heart rate).

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.

Here are some exercises that can burn 300 kcal:

Jogging: 30~50 minutes;

Bicycle riding: 1 hour to 75 minutes;

Walking: 1 hour to 1.5 hours;

Swimming: 30~40 minutes;

Playing tennis: 45 minutes to 1 hour;

Rope skipping: 30~40 minutes.

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.

Aerobic exercise mainly consumes fat, so if you can stick to it, it will help you lose weight. However, each exercise must last more than 30 minutes to burn fat, and these exercises must be persisted for a long time. Short-term exercise will not have a good weight loss effect.