How to do aerobic exercise to lose weight

　　Compared with the diet method, the exercise weight loss method is not easy to rebound, and it is not easy to lose the body. healthy , the diet and weight loss method is relatively simple, which is extremely easy to cause nutritional imbalance in the body and affect the health of the body. Among the many exercise methods to lose weight, the most effective is aerobic exercise.

　　what is aerobic exercise

　　Aerobic exercise can enhance and improve cardiopulmonary function, prevent osteoporosis, regulate psychological and mental status, and consume body fat. It is the main form of fitness. In short, the so-called "aerobic exercise" refers to endurance exercise that can enhance the inhalation, transportation and utilization of oxygen in the body.

　　The opposite of aerobic exercise is anaerobic exercise, which refers to high-intensity strenuous exercise of muscles in a state of "hypoxia". Due to the too fast speed and excessive explosive force, the sugar in the human body has no time to be decomposed by oxygen, and has to rely on "anaerobic energy supply." This kind of exercise will produce too much lactic acid in the body, leading to muscle fatigue and even muscle and joint damage, so it is not suitable as a daily fitness exercise.

　　Common aerobic exercises include jogging, brisk walking, skating, swimming, cycling, Tai Chi, fitness dance, rope skipping, yangko twisting, table tennis, etc.; anaerobic exercises include running, weight lifting, throwing, high jump, long jump, tug of war, muscle strength training, etc.

　　How to do aerobic exercise

　　Aerobic exercise needs to meet some conditions, including exercise intensity, exercise frequency, and exercise environment.

　　Frequency of exercise: The simple key points of insisting on aerobic exercise are "one, three, five": first, exercise at least once a day; third, exercise for no less than 30 minutes a day, preferably in one sitting; if there is difficulty, it can also be broken down into 2 to 3 times of 10 to 15 minutes each; fifth, exercise at least 5 times a week.

　　Exercise intensity: There are many ways to determine the amount of aerobic exercise. The simplest method is based on the amount of exercise during exercise. heart rate to be sure. right elderly Generally speaking, the maximum heart rate that should be reached during exercise is the difference between 170 and age. For example, a 70-year-old man's heart rate during exercise should reach 170-70=100 beats/minute.

　　Tip: It is impossible to count the heart rate during exercise. Usually, count the pulse rate for 15 seconds just after the exercise, and then multiply by 4 to get the heart rate at this time.

　　Exercise environment: The location for aerobic exercise should generally choose a place with broad and flat ground, fresh air, and no polluting gases. Elderly people on the roadside exercise , is not suitable because there are more vehicles on the road in the morning and the exhaust pollution is more serious, which is harmful to health.

　　Exercise in places with flowers, plants and trees because there is more oxygen in these places; exercise after the sun comes out because the temperature is more suitable at this time. At the same time, after the sun comes out, various plants can perform photosynthesis and release oxygen; and the body sweats slightly in order to achieve a certain exercise intensity, thereby achieving better exercise effects. Because the amount of exercise is too small and the body does not sweat, or the amount of exercise is too large and sweats too much, it is harmful to the body. Especially for the elderly, too much exercise is even more detrimental.

　　Aerobic Exercise Precautions

　　1. Before starting exercise, warm-up preparation activities should be done.

　　2. After exercising, relax for 15 minutes and do not stop exercising suddenly.

　　3. The amount of exercise should be gradual.

　　4. Patients with myocardial infarction or chronic heart failure should first effectively control myocardial ischemia and heart failure. After the condition stabilizes, the doctor will evaluate the condition and formulate a reasonable exercise plan.

　　5. Patients with hypertension should fully control their blood pressure before starting aerobic exercise.

　　6. Do not do aerobic exercise when you have a fever.

　　When practicing aerobic exercise, be sure to choose a good time period and do it in a place with fresh air. At the same time, do not do weight loss exercise immediately after a meal, as this will burden the gastrointestinal tract. So according to your own preferences, choose an aerobic exercise that suits you to lose weight.