What is aerobic exercise for fat loss?

Social life is getting better and better nowadays. Some people eat and drink lavishly without caring about their image and never consider the carrying capacity of their body. When we change from a thin person to a fat person, will we still eat and drink a lot? Of course not, we will try our best to lose fat, and some people will do aerobic exercise to lose fat. Nowadays, most people take aerobic exercise to lose fat, which is both healthy and easy. Let's take a look at how to lose fat through aerobic exercise:

Aerobic exercise is a type of physical exercise that aims to improve human endurance and enhance cardiopulmonary function. It is often used to reduce weight. Compared to anaerobic exercise.

Aerobic exercise is measured by heart rate. Exercise that maintains a heart rate of 150 beats/minute is aerobic exercise, because at this time the blood can supply enough oxygen to the myocardium; therefore, its characteristics are: low intensity, rhythmic, and long duration. Each exercise should last no less than 1 hour and should be done 3 to 5 times a week. This type of exercise allows oxygen to fully burn (i.e. oxidize) the sugar in the body, consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state. It is the main form of exercise for fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.

Common aerobic exercises include: walking, brisk walking, jogging, race walking, skating, long-distance swimming, cycling, Tai Chi, aerobics, skipping rope/rhythmic gymnastics, ball sports such as basketball, football, etc. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and long duration. Compared with explosive non-aerobic exercises such as weightlifting, running, high jump, long jump, and throwing, aerobic exercise is a constant exercise that can last for more than 5 minutes with spare energy.

1. Warm up before exercise. Before each exercise, a warm-up process is required, which includes preparatory exercises to move joints and ligaments, and stretch limbs and waist and back muscles. Then start with low-intensity exercise and gradually move up to an exercise state of appropriate intensity. Warming up generally refers to using low-intensity aerobic exercise

Fitness can help your body get into better shape, with your body temperature slowly rising, your heart rate increasing, and your breathing becoming faster and more even. Blood circulates faster, so that oxygen and nutrients are delivered to the heart and muscles, preparing you for exercise. An important sign that the purpose of warm-up has been achieved is that the body begins to sweat slightly. 5 to 10 minutes of warm-up time is enough. When it’s cold, take longer to warm up and wear more clothes.

In order to save time, many people go directly into high-intensity aerobic training without warming up. If this is the case, since the cardiovascular system and lungs are not yet in good condition, the body temperature is relatively low, and the muscle flexibility is poor, it is easy to cause injury. In addition, you will feel better and exercise longer if you warm up before exercising. In other words, if you exercise without warming up, you will get tired more easily.

2. Approach but do not exceed the "target heart rate". Generally speaking, the target heart rate is 170-age. If you are 60 years old, the target heart rate is 170-60=110 (beats/minute). When you exercise, you can count your pulse at any time. If your heart rate is controlled below 110 beats per minute, the exercise intensity is appropriate. Of course, this refers to healthy athletes, and the weak and sick are not included. If your heart rate during exercise is only 70 to 80 beats per minute, which is far from the target heart rate, it means that you have not yet reached the training standard for aerobic exercise.

Some people will take necessary measures to lose fat as soon as possible, such as taking diet pills, forcing themselves not to eat breakfast and dinner, etc. However, if they continue like this, it will cause certain harm to their bodies. Not only will it not help them lose weight, it will also endanger their personal safety. So when we want to lose fat, we can use aerobic exercise to lose fat, which is safe and will not threaten your health. Aerobic exercise can help you lose fat quickly.