These kinds of exercise weight loss methods are fast and effective without rebound, and are most popular among obese people

How to exercise to lose weight? Sweating profusely in the gym every day, or silently persisting on the jogging track in the park, everyone is looking forward to the day when they can lose weight successfully. However, it is difficult to succeed if you just work hard without strategy. The following weight loss editor will teach you the most effective common sense of how to exercise to lose weight. They will help you complete your weight loss mission early!

Morning exercise is the best time to lose weight

If you want to spend 60 minutes exercising, the best and most efficient time is in the morning. If you exercise right after waking up, your metabolism will rise earlier and increase throughout the day, burning more calories. So the real benefit of exercise is that in addition to burning calories during exercise, you can also burn 180-400 calories more than usual within 6-8 hours after exercise.

5 best aerobic exercise methods for weight loss:

1. Swimming

Swimming is a good way to lose weight. It is also a good whole-body exercise and is very effective in improving cardiopulmonary function. However, many people are not very good at swimming. In this case, you can use brisk walking in the swimming pool instead, which is very effective in increasing your heart rate. However, friends who can swim should also pay attention to using swimming to lose weight. It is not a swimming competition. Don't pursue speed, just reach the heart rate requirement. At the same time, you must also pay attention to sufficient oxygen intake.

2. Bicycle

Many gyms now have spinning bikes. The design of these bikes is very suitable for aerobic training, but the general cycling training rooms are too small. Many people used to suffer from hypoxia in the room when training. Although the gym is designed in this way to increase the ambient temperature and make athletes sweat profusely to improve weight loss effects. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (but there are speed limits in the city and the environment is not very good).

3. Various aerobic exercises

I do not advocate that beginners or friends with poor physical conditions do aerobics to lose weight. Simple exercises cannot meet the heart rate requirements, and more complex ones require higher body strength, flexibility, and toughness, which most people simply cannot do. If the movements are not in place, there will be no effect and it may easily cause injury. Although there are various very attractive aerobic exercises now, I suggest that friends who do not have the physical conditions should not use aerobics as a way to lose weight.

4. Running (brisk walking)

Outdoor running is restricted by the environment, so it is also a good idea to choose a treadmill. Letting go of the treadmill handrails can increase oxygen utilization by 8% and heart rate by 5%. Of course, you must first let go of the handrails under the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use interval training on the treadmill, which means you can exercise at a high speed for a while and then switch to a lower speed for a cycle.

5. Rope skipping

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 inexpensive. Rope skipping can increase heart rate and breathing rate within a few minutes and can reduce weight in a short period of time. Professional boxers usually use rope skipping as the main part of aerobic fat loss before the game. It can also exercise the coordination and sensitivity of the whole body.