How to do aerobic exercise to lose weight?

Slimming exercises are a whole-body exercise, which not only can effectively consume body fat, but also can make the body more flexible. When listening to super slimming exercises, it generally does not cause obesity in the legs or buttocks. Let us learn about the methods of aerobic slimming exercises and some of its main benefits to human health.

The reason why weight loss exercises are suitable for weight loss is that, in addition to being a good aerobic exercise, it is also a whole-body exercise. It will not increase the burden on local parts of the body and cause negative effects such as thick legs or enlarged buttocks. It can also increase the range of motion of the joints and enhance the body's flexibility.

The reason why weight loss exercises are suitable for weight loss is that, in addition to being a good aerobic exercise, it is also a whole-body exercise. It will not increase the burden on local parts of the body and cause negative effects such as thick legs or enlarged buttocks. It can also increase the range of motion of the joints and enhance the body's flexibility. Long-term persistence can not only help you lose weight, but also tone your muscles, make your curves more beautiful, and improve your mental state.

Medium to low strength bottom

In fact, this is a very common misunderstanding. A set of scientifically designed and reasonable weight loss exercises has a clear description of exercise intensity, that is, medium to low intensity exercise, which requires the practitioner's heart rate to be maintained at 120 to 150 beats per minute (for people aged 20 to 40 who do not have obesity-related diseases), and should always sweat slightly but not profusely. Beginners can slow down the pace of exercise to reduce the intensity of exercise, and then gradually speed up the pace after adapting. Because the average heart rate of a normal adult at rest is about 75 beats per minute, and the heart rate will exceed 100 beats per minute when exercising slightly. A 26-year-old person has a maximum heart rate of 220-26=194 beats/minute. Therefore, 120 to 150 beats per minute is indeed medium to low intensity. You can exercise at this intensity for a long time without feeling strenuous.

Exercise time should be long

Effective weight loss exercises require that the practitioner exercise for 90 to 120 minutes, not including the preparation and clean-up time before and after exercise; if the purpose is only to prevent obesity, the exercise time can be 60 to 90 minutes. Many people don’t understand why weight loss exercises take so long. First of all, when doing aerobic exercise, there is a number that is very important, and that is "30". That is to say, after 30 minutes of aerobic exercise, the human body's energy supply mode changes from releasing energy from glycogen to releasing energy from fat, that is, fat begins to be mobilized after 30 minutes. About an hour after exercise, the energy required for exercise will be mainly supplied by fat. If you want to maximize the results of burning fat, of course it will take 90 to 120 minutes.

When doing aerobic exercise to lose weight, it is best to have a reasonable diet, especially avoid eating foods with high fat and sugar content. After entering the human body, they will produce a lot of fat, which will increase the difficulty of losing weight and even make the body fatter.