5 kinds of aerobic exercises recognized as the most effective weight loss

 

What exercise is the most weight loss 5 kinds of aerobic exercises recognized as the most effective weight loss

Persevere persevering in the gym every day, or persevere silently on the jogging track in the park. Everyone is looking forward to the day when weight loss is successful. However, it is difficult to succeed just by exercising hard and not paying attention to strategy. The following will introduce you to the common sense of effective exercise to lose weight, they will help you complete the great cause of weight loss early!

Exercise in the morning is the best time to lose weight

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

5 recognized the best aerobic exercise methods to lose weight:

1, swimming

Swimming is a good way to lose weight. It is also a good systemic exercise, and it is very effective in improving cardiopulmonary function, but many people are not good at swimming, so you can use brisk walking in the swimming pool instead, which is very effective in improving heart rate. good. However, friends who know how to swim should also pay attention to using swimming to lose weight. It is not a swimming competition. Don’t pursue speed. It is enough to meet the heart rate requirements. At the same time, you must also pay attention to sufficient oxygen uptake.

2, bicycle

Many gyms now have spinning bikes. The design of these bikes is very suitable for aerobic training, but generally the cycling training room is too small. Many people are prone to hypoxia in the room when training before, although the gym is designed to increase the ambient temperature , Make athletes sweat a lot to improve weight loss. 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 (only the speed is limited in the city, and the environment is not very good).

3, various aerobic exercises

I don’t recommend that beginners or friends with poor physical condition do aerobic exercises to lose weight. It’s too simple to meet the heart rate requirements. The more complicated ones have higher requirements for physical strength, flexibility, and flexibility. Most people simply do it. No, if the movements are not in place, there is no effect, and it is easy to cause injuries. Although there are various very attractive aerobic exercises, I suggest that friends without physical conditions should not use aerobic exercises as a way to lose weight.

4, running (walking fast)

Outdoor running will be restricted by the environment. It is also good to choose a treadmill. Letting go of the hands on the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, you must first release the handrails under the premise of ensuring balance. A treadmill with a certain slope can improve the weight loss effect. Use the interval method to exercise on the treadmill, that is, you can exercise at a high speed for a while, and switch to a lower speed for cycle exercises.

5, skipping rope

Rope skipping is simple and easy to learn, and the equipment is simple. You can exercise in a small area. It is a very good aerobic exercise. It can be said to be good and cheap. Rope skipping can increase heart rate and breathing rate within a few minutes, and can reduce weight in a short time. , Professional boxers usually skip rope as the main content of pre-match aerobic fat loss, but also can exercise the coordination and sensitivity of the whole body.

 

I exercise 5-6 days a week to lose weight quickly

Aerobic exercise can burn fat strongly, while strength exercise strengthens muscles, tightens lines, and improves metabolism. The two complement each other.

If you want to lose weight, neither of these two exercises should be neglected. However, in the initial stage, aerobic exercise should be the mainstay and muscle strength should be supplemented to reduce body fat. After 1 or 2 months, in order to prevent the basal metabolic rate from slowing down or stagnating weight loss, it is necessary to increase the time of strength exercise to continue to lose weight.

If you want to lose weight, you must strictly exercise 3-5 days a week, 30-60 minutes of aerobic and power alternation. Or exercise 3-5 days a week for 60-90 minutes each time. If you really can’t expel 30-60 minutes a day, the fractional time exercise method that accumulates in fractions is also possible. If it lasts like this for 3 months, it will definitely be beautiful!

After successful weight loss, keep exercising 3 days a week

Even if you achieve your weight loss goal, don’t rush to put your sneakers on the shelf! Make exercise a part of your daily life. Continuous exercise will not only help you maintain your weight, but also make you happier! You can Adjust the exercise of 5-6 times a week to 3 times a week to maintain the weight loss effect.

Of course, no matter what kind of exercise is recommended to lose weight, you need to continue for more than 3 months to see the effect. Exercise is the most effective and lasting way to lose weight. It takes a lifetime to maintain a healthy weight standard and a decent appearance. May wish to refer to the above exercise suggestions, they are really effective for weight loss, and most importantly, you will reap a happier and healthier yourself.