Can aerobics help you lose weight?

Losing weight has always been a topic of concern to everyone, from ancient times to the present, except for Yang Guifei. Everyone pursues thinness as beauty. That is why many women are particularly concerned about their figure, especially about ways to lose weight. When it comes to losing weight in daily life, the most commonly used exercises are yoga, skipping rope and other weight loss exercises. It’s just that many people don’t know much about aerobics. So, can aerobics help you lose weight?

Aerobics is a continuous and regular exercise aimed at improving physical fitness and mental health. Aerobics with a moderate rhythm can make people more refreshed and happy, make the brain more responsive, and help the body consume energy and burn fat. However, you must master the rhythm when doing aerobics and it should not be too fast. Fast-paced aerobics not only fails to provide exercise, but also easily leads to exercise overload. Scientific research has proven that excessive exercise not only makes people tired easily, but also reduces the body's immune function, which is harmful to the body. In addition, the rhythm of aerobics is too fast, which makes it difficult for the dancers to keep up with the rhythm. This will prevent the movement from being completed well, resulting in incomplete movements and causing sports injuries. Furthermore, a fast rhythm can easily cause the aerobics participants' muscles to become overly tense and fatigued, making it more likely for them to suffer sports injuries such as strains and sprains.

When doing aerobics, practitioners must control the speed, intensity, number of repetitions, number of sets, interval time, etc. of the exercise movements according to their own physical condition and endurance. As the exercise level improves and physical fitness improves, the intensity and total amount of exercise can be increased appropriately, with the maximum heart rate not exceeding 150 beats/minute. When doing aerobics, you should choose appropriate aerobics clothes and sports shoes. Before exercising, you should warm up the joints, ligaments and muscles of all parts of the body to adapt them to the exercises. Pay attention to the bounce of your knee joints during training, breathe evenly, and don't hold your breath. Maintain a happy mood, be mentally focused, maintain correct posture, and accurate movements to ensure the quality and effect of practice and achieve the corresponding weight loss and body shaping.

Abdominal weight loss

Exercise 1: Horizontal supine leg raise exercise, place your hands under your head or on your sides, raise your legs as high as possible and reduce the angle with your torso as much as possible, take the method of rising quickly and lowering slowly, do each set 20-40 times, at a frequency of about 30 times per minute, and consume about 6-7 calories of energy per minute.

Exercise 2: Horizontal sit-ups. Place your hands under your head, bend and straighten your legs alternately, and keep your upper body as close to your thighs as possible. Do 20-40 times per set, keeping the frequency constant. The energy consumed is the same as in exercise 1.

Exercise 3: Do horizontal sit-ups, tilt your head downward about 17 degrees, do 20-30 times per set, keep the frequency constant, and consume about 8-9 calories per minute.

Exercise 4: Use the inclined plane exercise method, place a bench against a wall or other object with a slope of about 20-30 degrees, hold both sides of the bench above your head with both hands, and then do leg raise exercises, 15-20 times per set, with a frequency of about 20 times per minute, and consume about 7-8 calories of energy per minute.

Exercise 5: Lie on your back horizontally and do folding exercises using your hips as a fulcrum. Straighten your arms, wrists and back. Do 10-20 times per set, with a frequency of about 30 times per minute, and consume about 10-11 calories of energy per minute.

Exercise 6: Hanging leg raise exercise. Lift both legs as high as possible. Follow the principle of differentiated treatment. Those who cannot complete the exercise can be assisted. Do 5-10 times in each set. It consumes about 4-5 calories per minute.

Long-term persistence in doing aerobics will have a great effect on losing weight. Exercise not only helps the body to be healthier, but also helps women who love beauty to lose weight. For some friends who have poor sleep, aerobics is also a good choice to relieve insomnia.