Can regular aerobic exercise help you lose weight?

Friends who want to lose weight successfully must not take some medicine lightly, otherwise we will rebound severely in the future. That is only temporary beauty, but the rest of your life will be full of troubles. We need to do some aerobic exercises to help ourselves lose fat. We can't do things blindly. It will be a different feeling after we understand everything. Let me share with you some aerobic exercises that can help you lose weight.

1. Biking

Calories burned: 500-1000/hour

Cycling can effectively reduce fat. At the same time, sweating is beneficial to the elimination of waste and skin metabolism. Cycling is suitable for people of all ages, has no special technical requirements, and is suitable for the general public.

In addition, cycling is a great way to build muscle. It exercises 70% of the body's muscles. When you pedal, you can exercise the quadriceps on the outer side of the thigh and the gluteus maximus on the buttocks; the force transmitted by the pedals can exercise the calf triceps; holding the handles with both hands can exercise the back muscles, and at the same time the triceps on the wrists and the muscles of the upper body can be exercised.

2. Skipping rope

Calories burned by skipping: 880 calories/hour

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.

3. Swimming

Calories burned: About 800/hour

Swimming is a whole-body exercise that exercises all muscles and improves cardiopulmonary function. Since water has a greater density and heat conductivity than air, the resistance to human movement in water is 12 times greater than on land.

Therefore, more calories can be consumed. When swimming, the muscles of the back, chest, abdomen, buttocks and legs can be well exercised. You can lose excess fat all over the body without realizing it, making your body shape more and more perfect.

4. Dancing

Calories burned: 600-800/hour

Dancing can train your entire body and shape a perfect figure. Besides that it's a great way to relax. When you have a little free time, you can play your favorite music at home and dance your hands and feet. Or join a dance class, club, etc. Try to dance for an hour every day, and all the muscles in your body will be exercised.

5. Weighted walking

Calories burned: 464 calories/hour (walking with a weighted vest)

Calories Burned:

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.

The effect of a weighted vest is better than tying sandbags on your legs or holding dumbbells in your hands, and it helps fitness enthusiasts 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 in 30 minutes of brisk walking: 211

Calories burned by walking in a weighted vest for 30 minutes: 232 calories

Calories burned by walking with long poles for 30 minutes: 253 calories

So, if you don’t push yourself, you will never know how good you are. Are you envious of those people with thin arms and legs? Hurry up and learn to practice more. Perhaps that is the way to change your life. The prerequisite is that you must control yourself and strictly demand yourself to achieve better results. The editor believes that everyone can do it.