Weight loss is probably a worldwide headache problem. Aerobic exercise is recognized as the best weight loss method. Aerobic exercise is not only refers to all kinds of aerobics, and running, cycling, swimming, jumping rope and other endurance sports, sounds boring, you may have done, perhaps because the effect is not as good as you expected or conditions, time limit, the final did not insist. The result, or fat!
Are not these aerobic exercise has no effect or does not fit you, in general unless there is a special disease, aerobic exercise for everyone to improve heart and lung function and reduce fat has a very good effect, is the key to the original: Based on their own physical condition, and according to their own interest in the movement to select the aerobic exercise types, and should pay attention to weight loss of aerobic points, to design an aerobic exercise prescription, because the body only you most understand.
First of all, let us understand some of the necessary basic concept and knowledge of physiology, it is to design their aerobic prescription is the important premise ... ...
This is the determination of aerobic exercise effect and strength of the direct indicator. Now the gym fitness equipment has many calories count ( heat ). But in fact this count are generally related to actual consumption has very big difference, and calories and fat consumption are not constant proportion. The decomposition of fat metabolism is a complex series of biochemical reactions, whereas heart rate reflects the sympathetic nervous excitement, the excitement of sympathetic to promote a series of lipolytic hormones secretion, thereby activating a lipolytic enzyme, which are stored in the fat cells in the tissue fat into fatty acids and glycerol, and fatty acids in oxygen supply sufficient conditions, which can be decomposed into water and carbon dioxide and release large amounts of energy.
So when the motor reaches a number of heart rate or intensity can be effective for weight loss? Should normally be at maximum heart rate ( MHR / 220 - your age ) 60%-75%. That is to say as a 30 year old friends, the maximal heart rate for 220-30 = 190. 190 x 60% = 114 ~ 190 x 75% = 145, i.e., heart rate remained at 114 ~ 145 of the exercise was effective and safe. Because the maximum heart rate is based on a physiological condition of the heartbeat limit estimate, the actual strength to the people and should, for beginners can usually be maintained at 60 ~ 65%MHR. If we disregard their own physical condition blindly pursue high strength, is not conducive to health.
In the previous article I mention the fatty acid in oxygen supply conditions can be decomposed into water and carbon dioxide and release large amounts of energy, so oxygen is aerobic exercise fat key, in the exercise to ensure sufficient oxygen intake, but this is not to say that in the process of motion keep breathing can ensure oxygen intake, because of the amount of oxygen inhalation and inhalation of air quantity is not constant correspondence, if in the indoors a lot of people dance aerobics, one can imagine a person assigned to the amount of oxygen, so the best in the outdoor or indoor good ventilation to do aerobic exercise.
We usually have five choices.
A. All kinds of Aerobics
I do not advocate the initial learner or physical condition is not good friends dance aerobics weight loss, too simple is not up to the heart rate requirements, more complex on physical strength, flexibility, flexibility requirements are higher, the general people can't do that, if the action is not in place, but also no effect, but also easy to cause injury, although now have a very attractive aerobics, I recommend that no physical conditions do not use aerobics as a weight loss method.
B. Swimming
Swimming is a good way to lose weight, is also a good general motion, and to improve the function of heart and lung is very effective, but many people do not swim, so can be used in the swimming pool. Instead, which increase the heart rate effect is very good. But also note that swimming with friends to swim to lose weight, not swimming, not the pursuit of speed, heart rate required to achieve it, but also must pay attention to adequate oxygen uptake.
C bike
Now many gyms have bike, the bike is designed for aerobic training, but the general cycling training room is too small, a lot of people in the previous training, the room is very susceptible to hypoxia, although the gym it is designed to increase the temperature of the environment, so that movement of sweating heavily improve the effect reducing weight. But I am in favor of the weight and give health practice. If the bike outdoors to lose weight, and suggested the use of mountain biking ( just the city limits, the environment is not very good ).
D. Run ( run )
Outdoor running is affected by environmental constraints, choose a treadmill is also very good, open treadmill helping hand can increase the oxygen utilization rate of 8% and 5% heart rate, we must first ensure balance only under the premise of open arm, choose a certain slope treadmill to improve weight loss. During treadmill exercise using the interval method, which can high-speed workout for a while, turn to a lower rate cycle exercise.
E. Skipping rope
Skip simple, equipment is simple, a small area can exercise, is a very good aerobic exercise, can be said to be high quality and inexpensive, rope skipping can in a few minutes to increase heart rate and breathing frequency, in a short period of time to reduce weight, occupation boxer usually rope skipping as before aerobic fat content, at the same time also can exercise the whole body coordination and sensitivity.
No motion based friends can exercise two times a week, to set aside enough time to allow the organism to get sufficient rest, to recover from fatigue, an effective aerobic exercise has begun to change your body of biochemical reaction, in the rest time to make your body to adapt to the new metabolic rhythms, after a period of time, visual increased to three times per week, up to four times a week, but there is no need to go to the gym every day, so that their motion is terribly fatigued, we hope to promote health, to be full of go, why you let sports get tired?
After reading the above content, you should be able to design an aerobic exercise prescription, choose one or several aerobic exercise combination, will begin to test yourself, fitness, according to their own physical responses to determine exercise time and specific methods, after a period of time, your body fat will be significantly reduced, and cardiopulmonary function will be improved, especially for some previously poor physical friends in gradual practice, endurance will be improved obviously, and then to face and usually the same amount, is not easy to feel tired, that is to say you become be full of go. So select one or several you like and then the conditions of aerobic exercise, exercise effective heart rate ( strength ) and time, regular exercise, step by step aerobic weight loss is simple and effective, and of course to health handsome, aerobic exercise is just the beginning.
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