Aerobic exercise requires different intensity and exercise time in the process of exercise from anaerobic exercise, but its exercise effect can not be underestimated. Which aerobic exercise is better?
Swimming is a good way to lose weight. It is also a good systemic exercise, and it helps to improve cardiopulmonary function. It's just that many people can't swim. If so, you can replace it with fast walking in the swimming pool, which also has a better effect on improving your heart rate. However, friends who can swim should pay attention when swimming. Exercise is different from competition. Don't deliberately pursue speed in the process of swimming. It's OK to meet the heart rate requirements. At the same time, you must also pay attention to adequate oxygen uptake.
2. Ride a spinning bike
Now many gyms have spinning bikes. The design of these bikes is very suitable for aerobic training, but the general cycling training room is too small. Many people were prone to lack of oxygen indoors during previous training. Although the gym is designed to improve the ambient temperature, make athletes sweat a lot and improve the effect of weight loss, it is wrong to give up healthy practices while losing weight. If you ride outdoors, it is recommended to choose a mountain bike.
3. Skipping rope
Jumping rope for 10 minutes is equivalent to jogging for 30 minutes, which can significantly promote metabolism, and has a very good effect on improving coordination and enhancing cardiopulmonary 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, you can gradually extend the time and reduce the number of interruptions until you can jump continuously for more than 20 minutes. You can also change the jumping method at will to enhance interest.
Outdoor running will be limited by the environment, and the treadmill is also a good choice. Releasing the handrail of the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, you can only release the handrail on the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the effect of weight loss. Using the interval method on the treadmill, you can exercise at a high speed for a while, and then turn to a lower speed cycle.