Want to easily "enjoy thinness" without growing meat? These aerobic exercises are fun and fat burning

In the previous article, we mentioned that aerobic exercise with smaller movement range and higher calorie consumption is a good choice for weight loss in winter. But for sports Xiaobai, looking at this slightly unfamiliar term, some doubts arose in his heart:

What is aerobic exercise?

Which aerobic exercises are effective?

Can I lose weight immediately by just doing aerobic exercise?

......

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Our usual aerobic exercises are jogging , fast walking, mountain climbing, swimming, biking, Tai Chi, dancing, aerobics, etc.

You can choose the method that suits you according to your preferences and conditions, or alternatively, to make the weight loss process more fun.

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jogging

running is our most common exercise, and it is also the most frequently used exercise to lose weight.

If the goal is to reduce fat, you should pay attention to the length of running time is more important than speed. The most ideal "fat-reducing run" is a long-term slow running, is best to jog and brisk walking alternately, for more than 40 minutes each time, the fat reduction effect is best. The

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mountaineering

mountaineering is a fat-reducing exercise that Shaomai personally likes. As a worker in a mixed city, climbing can make people escape the hustle and bustle of the reinforced concrete forest, happily go to the embrace of nature, and browse the beautiful scenery. The

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and according to research, mountaineering can increase the protein in the human blood, enhance immunity, promote metabolism and accelerate fat consumption.

swimming

As we all know, swimming is the most friendly exercise for people with a large base of fat loss. Because of the buoyancy of water, the load on human organs when swimming is much smaller than when exercising on land. The

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, the resistance of people in water is 12 times that on land, and the heat transfer speed of water is faster than air, so swimming can effectively consume body fat. In addition, when swimming, various swimming styles require the body to fully stretch. Z90z also has a good effect on preventing kyphosis and scoliosis, and improving posture. The picture of

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riding

Now that shared bicycles are prevalent, going out riding is already one of the convenient ways to travel. It basically applies to everyone, the only threshold is the need to have a certain experience base to maintain balance. The

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riding is usually outdoors, and the damage and burden to the body during exercise will be less, and the time of riding will increase year-on-yearMany, effectively exercise our endurance. The

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skipping rope

requires less venues than other sports, so just a rope at home. And the fat burning efficiency of skipping rope is also higher, and compared with fast walking, running, slow cycling, skipping can consume more energy. The

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skipping rope, your shoulders, back, arms, calf muscles, abdominal muscles, quadriceps and thigh muscles are all involved. You can also train your abdominal muscles while reducing fat, and exercise your body's coordination. The

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Since aerobic exercise has so many advantages, is it possible to lose weight easily by just doing it?

This is actually its limitation. Following the most basic principle of weight loss is "consumption> intake". At the beginning, we can get a more obvious effect, but if we keep exercising at a low intensity, we may not lose weight anymore, and even rebound momentum.

This is because the heart rate is constant and the exercise intensity is always kept at a low level. After a period of weight loss plan, it will enter the bottleneck period. The

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, it's like, when you first started running, you couldn't catch the breath for 3 kilometers, and it was too tired. As time passed, 3 kilometers was easy.

At this time, if you still only run 3 kilometers a day and your body has adapted to the current exercise intensity, it will start to be lazy, reduce calorie consumption, and the corresponding weight loss effect will become worse and worse.

So for sports novices, is best to gradually increase the amount of exercise, can consume more calories. The

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. Secondly, if you want to burn fat more efficiently, can combine aerobic + anaerobic exercise . This is the best way to control body fat at an ideal level.

aerobic exercise can achieve our goal of consuming fat, but anaerobic exercise can increase the metabolic rate by gaining muscle, and even people can consume more calories when resting. The picture of

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Shaomai teacher , today’s class will end here.

If you have any other doubts about aerobic exercise, you are also welcome to leave a message in the comment area to share

Let’s discuss after class~