What are the effective aerobic exercises to lose weight?

For men and women who want to lose weight, if overweight is not very serious, then exercise will be the best way to lose weight. Not only can you lose weight, but you can also enhance your physique and physical fitness, especially aerobic exercise. So what aerobic exercises can effectively lose weight and lose weight? What exercise can you do to burn fat and lose weight quickly?

1, slimming aerobic exercise

First, aerobic exercise.

Aerobics practice is easy to maintain a fixed training regardless of the weather and location. We can choose an aerobics we like, such as boxing or Latin aerobics. With the rhythm, full-body exercise can bring us a good weight loss effect. Moreover, regular aerobics can also train our cardiopulmonary function, make our bodies more flexible and shape a perfect body shape.

Second, riding training

Spinning is one of the most popular sports in the gym. We can wear headphones, listen to rhythmic music, and do pedaling quickly, and soon we will be sweating and the heat of our bodies will be burned away. If you don't like indoor sports, you can also choose a suitable mountain bike to ride in the suburbs and relax.

Third, let's go.

If you think running is too much for you, it's hard to stick to it. Walking is the best way to lose weight. Its exercise intensity is very moderate, suitable for people of all ages to practice. If you insist on walking a fixed number of meters every day, you can get a good slimming effect in a short time. Changing the walking speed properly can also strengthen the blood circulation of the body.

Fourth, jump rope.

Skipping rope is also a very convenient and effective exercise to lose weight, and we only need a small space to complete this training. Many professional athletes have been insisting on this sport because it can train the muscles of the whole body very effectively. When practicing skipping rope, we should pay attention to keeping breathing frequency to achieve the best fat burning effect.

2. Healthy weight loss methods

First of all, in terms of diet, dieting and even fasting to lose weight, eating only one kind of food to lose weight, not eating staple food and not dropping oil into these diets are all effective, but the rebound is also very fast. If you want to lose weight quickly, it is not easy to rebound, so you need a reasonable and balanced diet. Specific practices are as follows:

1. Three meals a day are reasonable.

Make sure you have a good breakfast, a full lunch and a small dinner. The energy ratio of three meals a day should be 3: 4: 3. To follow the principle of low-calorie all-day dietary distribution, a healthy diet is the key to losing weight and never rebounding!

Eat less and eat more.

If you want to lose weight, you can eat five meals a day, and the amount of food should be small and the time should be even, so as to lose weight.

3. Diet should be light

You can enjoy yourself and eat fresh fruits and vegetables (don't worry about getting fat, because fruits and vegetables can reduce fat and increase complex carbohydrates) to reduce the demand for other foods, but you don't have to act like an ascetic. You can have an ice cream cone occasionally.

4. Increase the intake of fruits and vegetables

Increasing the intake of vegetables and fruits is a good way to reduce calorie intake. Try to eat vegetables raw, with no or less salad dressing, and cold dishes with vinegar or less oil.

Drink plenty of water

Water is an indispensable part of the diet to lose weight. Drinking water can detoxify, which is beneficial to weight loss and beauty. How much you drink varies from person to person. Generally, when the weather is cool, the body needs 7 to 8 glasses of water every day, and it needs to drink 2 to 3 cups more in hot summer.

Exercise is a compulsory course for healthy weight loss, but some people will do a lot of high-intensity exercise to lose weight quickly. These exercises will be effective at first, but if the amount of exercise suddenly drops, the weight will rise. In addition, doing high-intensity exercise all the time is easy to cause muscle and bone damage. If you often run at high speed or run in an incorrect posture, it will lead to running knees.

Persistence is the most important thing if you want to exercise and lose weight without rebounding. Just stick to a certain intensity of exercise every day. Among them, aerobic exercise is a very good exercise mode suitable for long-term persistence. The recommended aerobic exercise is as follows:

1. Walk 10000 steps every day to keep your body shape from rebounding.

At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.

2. 12 minute freestyle can consume 836KJ of calories.

Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. The same swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot.

Jogging for more than 20 minutes can produce results.

Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat began to burn, achieving the effect of losing weight. Swimming, walking, etc. It is also aerobic exercise, which can be selected according to different situations.

4. Dance every day 1 hour.

Barabara dance, which makes all parts of the body move, can only be done by doing this sport. After dancing every day, I feel all thin. If you want to be slimmer, dance seriously! Dancing in the club for an hour can consume 836kJ, which is also the highest consumption in a day. Stick to it for more than 20 minutes and it will have an effect. Entertainment once a day can achieve the effect of exercising, which is very beneficial to the body.