Five easy aerobic exercise weight-loss

In recent years, aerobic exercise has become a very popular method of body sculpting, aerobic exercise there are many, here to introduce the five most effective aerobic exercise.

 
1. Weight-bearing walking
California Foldes center fitness trainer Kathy Stevens said, when Rush put on a weight-bearing vest that can help you burn 10% more calories. Weight-bearing vest loaded up to about 36 kg of weight, the weight-bearing objects into a block, can be directly installed in the vest pocket.

 
Stevens said that the effect of weight-bearing vests, sandbags than in the legs or hands dumbbell tied good, good for fitness to control the body's posture. For security reasons, the weight load should not exceed 20% of body weight.

 
If you do not like this method of weight-bearing, you can also try to shake the hands of two pole. Although they weigh only 0.5 kg, but it can help you burn 20 to 25% of calories, and no side effects.

 
Rush calories consumed 30 minutes: 883 Focus
Walk 30 minutes to put on weight vest calories consumed: 971 Focus
30 minutes walking pole holders calories consumed: 1059 Focus

 
2. Swimming
Swimming is a good way to lose weight, but also a very good body movement, and very effective in improving cardiopulmonary function, but many people do not swim, you can use instead of brisk walking in the swimming pool, and this effect will increase the heart rate good.

 
But friends can swim, please note that to lose weight by swimming, not swimming, not the pursuit of speed, heart rate requirements may be a reach, but also must pay attention to adequate oxygen uptake.

 
3. Running (brisk walking)
Outdoor running is affected by environmental constraints, choose a treadmill is quite good, let go the hand of the treadmill can help increase oxygen utilization rate of 8% and 5% of the heart, of course, we must first ensure that the premise of the balance arm was open, select a certain slope to improve weight loss jogging function. Treadmill exercise using the interval method, which can be used for a high-speed exercise, turn to a lower rate of recycling practice.

 
Select one or more conditions you like and then aerobic exercise, aerobic step by step to lose weight, you will have an unexpected surprise. Aerobic exercise is recognized as the best way to healthy weight loss.

 
Aerobic exercise does not only refer to a variety of aerobics, jogging, cycling, swimming, jumping rope and other endurance sports, aerobic exercise for everyone to improve cardiopulmonary function and reduced fat have very good results.

 
We should be according to their interest in sport to choose the type of aerobic exercise, aerobic and weight loss should pay attention to a few key points, design an aerobic exercise for their own prescription, because the body that only you know best.

 
4. Relaxation are caused by aerobic exercise to lose weight
If the half-hour of aerobic exercise in mastering the strength of the rhythm, then you can achieve a multiplier effect, that is, the interval of high intensity exercise to add gentle recovery time. Also a half-hour of aerobic exercise, strength of the movement that the rhythm rhythm of a smooth movement than double the calories consumed.

 
California State University, Kinesiology Department, Dr. Katherine Jackson, said: "If you do a continuous high-intensity exercise, you will soon be exhausted, but the interval of rest, recovery can help you sustain this high level of intensity."

 
5. Cycling leg force
When you scooter on the fitness, the intermittently so that one leg pedaling harder boards can enhance the intensity of exercise. Initially, the first legs can come together to moderate-intensity pedaling board 4 minutes, then left leg focused force, high-intensity pedaling board.

 
After 30 seconds, change legs and his right leg as a major development effort, and then kicking 30 seconds. Then, kicking his legs together on medium speed 4 minutes, as readjustment and recovery. In this way, one leg firmly placed every 4 minutes for 1 minute, a total of 30 minutes of exercise.

Pine Hills Sports Center in New York Chelsea fitness education manager at the Joseph Michael said that one leg pedaling exercise can help you burn 20% of the heat.

 
Exercise 30 minutes by scooter on the heat consumption: 950 Focus
Interspersed with one leg exercise for 30 minutes after the interval forced by the heat consumption: 1138 sports focus no matter what you do need to persevere, select one or more of the conditions you like and then aerobic exercise, aerobic step by step to lose weight, you will have an unexpected surprise.