How to do indoor aerobic exercise for weight loss?

I believe that many people are willing to believe that exercise is our first choice for losing weight. In the past, many people would choose to exercise outdoors, especially in the early morning when the air is very fresh. However, we can see that environmental pollution is particularly serious now. Even in the early morning, the air is not particularly clean. So I suggest that if you can choose indoor exercise, you should choose indoor exercise. You can also achieve your fitness goals indoors.

1. Heart rate for aerobic exercise to lose weight

This is the most direct indicator to measure the effectiveness and intensity of aerobic exercise. Many fitness machines in gyms now have calorie consumption counters. But in fact, this count is generally very different from the actual consumption, and there is no constant ratio between calorie consumption and fat consumption. The catabolism of fat is a series of complex biochemical reactions, and the heart rate reflects the excitability of the sympathetic nerves. The excitation of the sympathetic nerves promotes the secretion of a series of lipolytic hormones, thereby activating lipolytic enzymes and breaking down the fat stored in the fat cell tissue into free fatty acids and glycerol. Fatty acids can be broken down into carbon dioxide and water and release a large amount of energy under the condition of sufficient oxygen supply.

2. Aerobic exercise for weight loss: oxygen

Oxygen is the key to fat loss through aerobic exercise. Sufficient oxygen intake must be ensured during exercise, but this does not mean that you can ensure oxygen intake by maintaining deep breathing during exercise, because the amount of oxygen inhaled and the amount of air inhaled are not constant. If many people do aerobics together indoors, you can imagine how much oxygen one person can get, so it is best to do aerobic exercise outdoors or in a well-ventilated room.

3. Aerobic exercise time for weight loss

According to research in American sports medicine, glycogen is the main energy source for the first 15 minutes of aerobic exercise, and fat energy supply only starts 15 to 20 minutes after exercise. Therefore, aerobic exercise is generally required to last for more than 30 minutes. Then a question arises: does everyone have the basic physical fitness to exercise easily for 30 minutes or more while maintaining a high intensity such as 65% MHR? Let's first look at what it means to exercise at a high intensity, such as 65% MHR, for 30 minutes. Adult women can generally achieve the required heart rate in an 800-meter long-distance race and men can generally achieve the required heart rate in a 1,500-meter long-distance race. Most people should have had this experience in physical education classes.

The time to reach the standard is 4 to 5 minutes and 6 to 7 minutes respectively. This means that you need to run 6 to 8 kilometers at a moderate speed to achieve 65% MHR aerobic exercise for 30 minutes. I believe that most non-athletic people do not have such physical fitness. If you try to barely complete aerobic exercise of this intensity and duration, it will cause muscle fatigue. The exercise time should be gradual. The continuous exercise time can reflect the body's endurance condition, and the improvement of endurance cannot be achieved through one or two exercises. Of course, if the exercise time is too short, it will not achieve the purpose of weight loss, because only when the body consumes the energy generated by the oxidation of fatty acids can it further promote more fat decomposition. And ultimately achieve the goal of losing weight.

The effectiveness of aerobic exercise for weight loss lies in persistence. A few dozen minutes of exercise a day may not seem like a big deal, but when accumulated it adds up to a lot of results. Therefore, exercise still requires long-term persistence to be effective.

Doing aerobic exercise indoors can not only help us cultivate our character, but also protect us from the oppression of current environmental pollution, and allow us to more effectively perform exercises that are very beneficial to our health. Of course, at the same time, we can also lose weight and achieve our goal of losing weight.