Can aerobics help you lose weight and slim your waist?

Aerobics is a rhythmic exercise that not only enhances cardiopulmonary function but also exercises large muscle groups through long-term continuous exercise. Not only can it help you lose weight, it can also exercise local muscles, such as the fat on the waist that is a headache for people. But what kind of aerobics will be more effective? What should we pay attention to when practicing aerobics? The editor will introduce it below.

When doing aerobics, you should also pay attention to the following:

1. Appropriate clothing: When doing aerobics, you should wear form-fitting and sweat-permeable aerobics clothes, and do not wear ordinary leather shoes barefoot. Fitness shoes should have thicker pads to reduce the shock caused by the impact of the foot on the ground. The shoe body should not be too soft and can be a half-high tube style to protect the ankles.

2. Start gradually. At the beginning, you should walk at a pace to give your body and lower limbs enough time to adapt. Don't do it for too long at the beginning, 10 minutes is appropriate.

Before walking, it is important to warm up and do proper stretching exercises, especially moderate stretching of the lower limbs. When it’s cold, take longer to warm up and wear more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After a long period of exercise, your cardiorespiratory endurance will increase, your heart rate will decrease, and your heart rate will return to normal faster after exercise.

For beginners, it is advisable to do it two or three times a week, every other day. Then you can increase the number of times appropriately until you feel it is appropriate. Don't force yourself.

3. Hygiene and Health: After doing aerobics, you should change your sweaty clothes in time to avoid catching a cold, especially after exercising in an air-conditioned room, you should do some stretching exercises before taking a shower.

People who do aerobics regularly should pay attention to their feet and trim their toenails frequently. When exercising in hot weather, you sweat a lot, and the sweat remaining between your toes can easily allow bacteria to grow, so you should always keep the skin on your feet dry.

Find the exercise method that suits you best

If you have been exercising for a few months but your body shape has not changed at all, it means that your body is not suitable for this kind of exercise. Everyone's body shape is determined by genes. If you want to have a better body shape, your training plan must take your natural body shape into consideration.

Genes are also an important factor in determining the success of your training plan. Of course, we cannot completely change our body shape, we can only correct and improve it through training. The easiest way to identify your body type is to observe the distribution of your body weight.

For example, if you have an hourglass figure, you need to focus on doing some high-frequency and low-resistance exercises, which can more easily improve your body shape. In addition, targeted shaping exercises for a certain part that needs improvement can achieve twice the result with half the effort.

High-intensity exercise is not very effective in losing weight

Many people overestimate the power of high-intensity exercise. Short-term, high-intensity exercise can increase your heart rate and reduce fat content at the same time, but even if you have the momentum to repeat high-intensity exercise continuously, it only exercises your cardiopulmonary function. They have no effect on making your buttocks more upturned or your arms thinner. On the contrary, some long-term and endurance-testing exercises can make your muscles more coordinated and tight.

Cross-training is more effective for losing weight

It is recommended to undergo weight training or cross-training (that is, incorporating other forms of exercise such as swimming, skipping rope or aerobics into running training), which can help balance muscle tissue. Women are more resistant to this kind of muscle-building training, believing that it will make their bodies look very strong. But they do have more lasting effects than aerobic training and can continue to burn body fat after the exercise.

In fact, the editor suggests that exercise for weight loss should be combined with diet control. Persistent training and a healthy and balanced diet can achieve the effect of staying slim. Overestimating the fat you burn and ignoring the calories you absorb will not only be ineffective, but may also increase your obesity. Therefore, it is necessary to combine diet and exercise.