Swimming is a good method for losing wight, and it is very effective in improving heart and lung function, and is very good for improving heart rate. However, using swimming to lose weight, is not swimming competition, we needn’t pursue speed, reach heart rate requirements is enough, and must also pay attention to adequate oxygen uptake.
Many gyms now have spinning bikes. These bikes are designed for aerobic training, but the bicycle training rooms are too small. Many people used to oxygen deficit in the room when they were training, lthough the gym is designed to increase the ambient temperature and sweat a lot to improve weight loss. But I am not in favor of giving up healthy practices while losing weight. If you are riding a bicycle to lose weight, it is recommended to use a mountain bike.
I don’t advocate that first-time learners or friends with poor physical condition to do aerobics to lose weight. If it is too simple, it cannot meet heart rate requirements. The more complex excercises, the requirements for physical strength and flexibility are high. And if the action is not in place, it will have no effect, even it is easy to cause injury. Although there are various attractive aerobic exercises, I also suggest that friends who have no physical conditions should not use aerobic operation as a method of losing weight.
- running (fast walking)
Outdoor running will be limited by the environment. It is also appropriate to choose a treadmill. Out of the handrail of the treadmill can increase the oxygen utilization rate and 5% of the heart rate. Of course, the handrail should be released only after the balance is guaranteed. A certain gradient of treadmill can improve weight loss. Use the interval method on the treadmill to exercise at a high speed for a while and then to a lower speed.
- skipping rope
Skipping rope is easy to learn, the equipment is simple, and it can be exercised in a small piece of open space. It is a very good aerobic exercise. It can be said that it is inexpensive, and the skipping rope can increase the heart rate and respiratory rate in a few minutes, and can reduce the weight in a short time. Professional boxers usually skip the rope as the main content of aerobic fat loss before the game, but also can exercise the coordination and sensitivity of the whole body.