Top 11 Methods Of Aerobics Exercise For Weight Loss
Top 11 Methods Of Aerobics Exercise For Weight Loss
Aerobic exercise refers to the physical exercise in the case of adequate oxygen supply. That is in the course of exercise, the human body inhaled oxygen and demand equal to achieve a physiological balance. In simple terms, aerobic exercise refers to any rhythmic movement that takes a long time (about 15 minutes or more) and a moderate or moderate exercise intensity (75% to 85% of the maximum heart rate).
The most effective exercise for weight loss is aerobic exercise, especially the consumption of more energy movement. Such as jogging, mountain climbing, brisk walking, ball sports, swimming and other aerobic exercise to lose weight, each time the best exercise once finished, the middle do not stop, and each exercise consumption of heat to reach 300 thousand cards, usually this amount of exercise Will cause heart rate to speed up, or the extent of sweating, these are the scope of aerobic exercise to lose weight.
Top 11 Methods Of Aerobics Exercise For Weight Loss
Aerobic exercise to lose weight
All kinds of aerobics
Xiao Bian actually does not advocate the first person or physical condition is not good friends jump aerobics to lose weight, too simple to reach the heart rate requirements, more complex on the body strength, flexibility, flexibility requirements are higher, most people Simply can not do, if the action is not in place, but also no effect, but also easy to cause harm, although there are a variety of very attractive aerobics, but I suggest that no physical condition friends do not use aerobic exercise for weight loss method.
Top 11 Methods Of Aerobics Exercise For Weight Loss
1.Bicycle
Now many gyms have dynamic cycling, these bike design is very suitable for aerobic training, but the general cycling training room are too small, many people in the previous training, the room is easy to hypoxia, although the gym is designed to improve the ambient temperature , So that athletes a lot of sweating to improve weight loss. But I am in favor of losing weight while giving up healthy practices. If the outdoor cycling to lose weight, it is recommended to use mountain bike (only the city speed limit, the environment is not very good).
Top 11 Methods Of Aerobics Exercise For Weight Loss
2.Swim
Swimming is a good way to exercise the body slimming, and to improve heart and lung function is very effective, but many people do not swim, then you can use in the pool quickly come to the alternative, which is very good to improve heart rate effect. But will swim friends also pay attention to swimming with weight loss, not swimming competition, do not pursue speed, to achieve the heart rate can be, and also must pay attention to enough oxygen uptake.
3.Running (brisk walking)
Outdoor running will be subject to environmental restrictions, choose treadmill is also very good, open the treadmill help hand can increase the oxygen utilization rate of 8% and 5% of the heart rate, of course, first of all to ensure the balance under the premise of the release of handrails, select A certain gradient of the running function to improve weight loss. In the treadmill on the use of interval method of exercise, that can be used for high-speed exercise for a while, to the lower speed cycle practice.
Top 11 Methods Of Aerobics Exercise For Weight Loss
4.Jump firecrackers
By warming the firecrackers to make the heart rate to a certain level, for the next to carry out more intense movement to prepare. After doing the whole body stretch to do 5 minutes to jump firecrackers (a jumping movement) can adjust and coordinate the body. Jumping firecrackers can make the shoulders, back, thighs and calves are moving up, so not only can improve physical strength and endurance, but also a good stovepipe.
Top 11 Methods Of Aerobics Exercise For Weight Loss
5.rope skipping
Skipping simple easy to learn, the equipment is simple, a small piece of open space can exercise, is a very good aerobic exercise, it can be said inexpensive. Jump rope can improve heart rate and respiratory rate in a few minutes, can lose weight in a short time. Professional boxers usually skipping rope as the main content of oxygen before the game, but also exercise the coordination and sensitivity of the body.
Top 11 Methods Of Aerobics Exercise For Weight Loss
6.Floor movement
Push-ups and sit-ups are always out of time, whether at home, before the TV, on the road, anywhere can carry out these two sports. Push-ups can exercise chest, shoulders, abdominal muscles, triceps, and sit-ups to exercise the abdominal muscles. Japan's Yoshida Nimi is the holder of the Guinness Book of World Records, and he can make 10507 push-ups on a continuous basis. But not necessarily have to do a lot of push-ups every time; each exercise time to do 3 or 4 times push-ups, each time to do 25 to 50 is a good sports plan.
Top 11 Methods Of Aerobics Exercise For Weight Loss
7. Laundry bag movement
Wash clothes is a piece of burning heat, eliminate fat chores live, but do not be busy first dirty clothes into the washing machine. A clothes bag filled with dirty clothes can help you burn more calories. Directly mention the laundry bag in front of you, do not let the bag hit your body, so the biggest resistance to the bag. Repeat this action - you will feel your biceps, shoulders, chest and abdominal muscles have been exercise. Do you think the weight of the laundry bag is not enough? Try sandbags and sandbags help to improve your endurance.
Top 11 Methods Of Aerobics Exercise For Weight Loss
8. Stretch movement
You can use the rubber band can be the basic Jianbu squat, squat, biceps bending exercises. This rubber band is very light, easy to carry, cost from $ 6 to $ 20 range. In the choice of purchase time to find the color. Usually different colors of rubber band elasticity is not the same, mainly divided into three kinds: yellow (light), red (in color), green (dark).
Do squat exercises as far as possible when the legs are separated from the shoulder wide, the body stood straight, trampled rubber band, rubber bands to pull the rubber band pulled up to the shoulder height, and then squat, and then squatting before the resumption of standing posture. Exercise the triceps when the rubber band set in the back, one hand to seize the rubber band, the other hand to seize the other end of the rubber band pulled rubber band to the top of the top.
Top 11 Methods Of Aerobics Exercise For Weight Loss
9.Climb the stairs
Walking up and down along the stairs or stadium's open-air stands is a very useful aerobic exercise. To the fastest speed to climb 6 to 12 stairs, each run a break two or three minutes, continue to repeat the sport. In the rest of the time you can continue to climb a few stairs, this can make the heartbeat speed unchanged. Every time when the steps to the steps are trying to skip a step, this will help improve lower limb muscle strength. In order to make aerobic exercise more complete, should also include 3 to 4 times a week jogging, walking or cycling.
At home can be used dumbbells biceps bends, shoulders and triceps stretching exercises. For the chest to get exercise, lying on the ground or bench, stretched his arms to the dumbbell on top of the chest. Try face down on the bench and lift the back of the dumbbell exercise.
Top 11 Methods Of Aerobics Exercise For Weight Loss
10. Pressed chair
After a short break began to exercise triceps, chest and back. Whether at home or in the office, looking for a chair to sit on top of the body, put his hands on any chair armrest, feet flat on the ground, pull up his body, from 1 to 10, and then just now Sitting, repeated this action. Through this sport your lower back muscles will get solid and strengthen. This sport is completely free!
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Top 11 Methods Of Aerobics Exercise For Weight Loss
11. Precautions
Do warm-up before exercise
Pre-exercise pre-exercise before each exercise need to have a warm-up process that is ready to activities, activities, joint ligament, stretch limbs, back muscles. And then from the low-intensity movement began to gradually enter the appropriate strength of the state of motion.
Exercise intensity varies from person to person
Close to and not exceed the "target heart rate" In general, the target heart rate is 170 - age values. If you are 60 years old, the target heart rate is 170-60 = 110 (times / min). You can exercise at any time pulse rate, heart rate control in 110 times / min, exercise intensity is appropriate, of course, this refers to healthy athletes, frail patients are not in this column. If the heart rate of exercise is only 70 to 80 beats / min, far from the target heart rate, it shows that aerobic exercise has not yet reached the standard.
Concerned about their own state of motion
Self-feeling is to grasp the amount of exercise and exercise intensity of the important indicators, including mild shortness of breath, feel a little heartbeat, whole body slightly hot, reddish, Jinjin sweat, which indicates the amount of exercise; if there is obvious palpitation, shortness of breath, Dizzy, sweating, exhausted, indicating movement overrun. If your movement is always maintained in the "face does not change color heart does not jump" level, heart rate from the "target heart rate" difference too far, it shows that your exercise can not achieve the purpose of strengthening physical and endurance, but also need to add some volume.
The movement lasts for not less than 20 minutes
Duration of the general health of each aerobic exercise time should not be less than 20 minutes, can grow to 1 to 2 hours, mainly based on individual physical condition may be. 3 to 5 times a week can be aerobic exercise, the number of too few difficult to achieve the purpose of exercise.
Top 11 Methods Of Aerobics Exercise For Weight Loss
Be wary of discomfort after exercise
After the onset of symptoms that exercise after the discomfort, but also measure the amount of exercise is appropriate scale. Most people in the campaign, the body may be mild discomfort, fatigue, muscle soreness and other feeling, soon after the break will disappear, this is a normal phenomenon. If the symptoms are obvious, feeling tired, muscle pain, and one or two days can not disappear, indicating that the intermediate metabolites in the cell and blood circulation in the accumulation of too much. This is the consequences of anaerobic exercise, you may have to reduce the next exercise.
Step by step is the basic principle
Exercise intensity should be gradually transition from low to moderate intensity; duration should be gradually lengthened; the number of movements increased by less. Above these are in the individual can adapt to the scope of the gradual increase, do not rush into reality. Old and infirm or people with chronic diseases, but also to grasp the scale of exercise. It is best to see a doctor before the exercise, a comprehensive examination by the doctor according to personal circumstances, out of specific aerobic exercise prescription, and then according to the side to exercise.
Top 11 Methods Of Aerobics Exercise For Weight Loss
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