Aerobic exercise is relative to anaerobic exercise. The intensity and time required in the exercise process are different from anaerobic exercise, but the exercise effect cannot be underestimated. What are the better aerobic exercises?
Swimming is a good way to lose weight. It is also a good exercise for the whole body, and can help improve the heart and lung function. But many people can't swim. If so, you can replace it with a fast walk in the swimming pool, which also has a good effect on improving the heart rate. However, friends who can swim should pay attention to that exercise is different from competition. Don't deliberately pursue speed in the process of swimming, just meet the requirements of heart rate, and pay attention to adequate oxygen intake.
2. Ride a sporty bike
Many gyms now have sporty bikes. These bikes are designed to be very suitable for aerobic training, but generally bicycle training rooms are too small. Many people are prone to lack oxygen indoors when training in the past. Although the gyms are designed to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect, it is wrong to give up healthy practices while losing weight. Mountain bikes are recommended if you ride outdoors.
3. Skipping rope
The exercise amount of rope skipping for 10 minutes is equivalent to jogging for 30 minutes, which can obviously promote metabolism, and has a very good effect on improving coordination and strengthening cardiorespiratory function. Beginners can jump continuously for 3 minutes each time, relax for 1 minute, and then continue. In the early stage, they can jump intermittently for 20 minutes. In the later stage, the time can be gradually extended and the number of interruptions can be reduced until the jump can last for more than 20 minutes. You can also change the jumping method at will to enhance the fun.
Outdoor running is restricted by the environment, and treadmill is also a good choice. Releasing the handrails of the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, you can only release the handrails on the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use the interval method on the treadmill to exercise, that is, you can use high-speed exercise for a while, and then turn to lower speed cycle exercise.