How to do aerobic exercise weight loss program?

All obese people have deeply realized that losing weight is not just a matter of talk. If you want to truly achieve the goal of losing weight, you must fight a protracted battle, make all weight loss plans well, and have the determination to stick to it, in order to achieve good weight loss results. Let me introduce to you how to formulate an aerobic exercise weight loss plan! I hope this helps you lose weight!

Aerobic exercise refers to physical exercise performed by the human body with adequate oxygen supply. That is, during exercise, the amount of oxygen inhaled by the human body is equal to its demand, reaching a state of physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise that lasts for a long time (about 15 minutes or more) and has a moderate or high intensity (75% to 85% of the maximum heart rate).

The most effective exercise for weight loss is aerobic exercise, especially exercise that consumes more energy. For example, aerobic exercises such as jogging, mountain climbing, brisk walking, ball games, swimming, etc. can be used for weight loss. It is best to complete each exercise continuously without stopping in the middle, and the calories burned each time must reach 300 kilocalories. Usually this amount of exercise will cause the heart rate to increase, or the degree of sweating, which are all within the scope of aerobic exercise for weight loss.

Various aerobics

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).

swim

Swimming is a very good whole-body exercise method for losing weight, and it 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.

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.

Jumping Firecrackers

Warming up with jumping jacks gets your heart rate up to a certain level to prepare you for the more intense exercise that follows. Doing five minutes of jumping jacks (a jumping exercise) after a full-body stretch can tone and coordinate the body. Jumping jacks exercises the shoulders, back, thighs and calves, thus improving not only strength and endurance but also slimming the legs.

jump rope

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.

Floor Exercises

Push-ups and sit-ups never go out of style and can be performed anywhere: at home, in front of the TV, on the go. Push-ups can exercise the chest, shoulders, abdominal muscles, and triceps, while sit-ups mainly exercise the abdominal muscles. Japan's Minoru Yoshida is the Guinness World Record holder for doing 10,507 push-ups in a row. But you don't necessarily have to do a lot of push-ups every time; doing 3 or 4 push-ups each time, 25 to 50 each time, is a good exercise plan.

The above is an introduction to some ways of aerobic exercise. Many people always say that they don’t have time to exercise. In fact, exercise can be done whenever you have time. Using trivial time to do aerobic exercise is also a very good way to lose weight. You must take action to lose weight and stick to it. Only in this way can you achieve your weight loss goals.