How do men lose weight? Aerobics can help you

　　each male Compatriots do not want their bodies to be bloated, but when they work in the office every day, it is inevitable that their bodies will be out of shape due to lack of exercise. Therefore, as a male who wants to become a handsome man, losing weight is the only way out.

　　If you want to lose weight, just lifting weights and exercising is useless. The key to burning calories is four words - aerobic exercise! What kind of aerobic exercise is the easiest to burn calories and achieve weight loss? The following 5 aerobic exercises are for your reference.

　　swim

　　Swimming is a good way to lose weight, and it is also a good whole-body exercise, and it is very effective in improving cardiopulmonary function. However, many people are not very good at swimming, so they can use brisk walking in the swimming pool instead, which is very effective in improving cardiopulmonary function. heart rate The effect is very good. However, friends who can swim should also note that swimming is a way to lose weight. It is not a swimming competition. Don’t pursue speed. Just meet the heart rate requirements. At the same time, you must also pay attention to sufficient oxygen uptake.

　　walking with weight

　　Kathy Stevens, a fitness instructor at the Folds Center in California, USA, said that wearing a weight-bearing vest while walking quickly can help you burn 10% more calories. The weight-bearing vest can carry up to about 36 kilograms of weight. These weight-bearing objects are in blocks and can be placed directly in the pocket of the vest. Stevens said weight-bearing vests are more effective than sandbags on the legs or dumbbells on the hands, helping bodybuilders control their body posture. For safety reasons, do not carry more than 20% of your body weight. If you don't like this weight-bearing method, you can also try holding two long poles in your hands. Although they weigh only 0.5 kilograms, they can help you burn 20 to 25% more calories without any side effects.

　　jogging / brisk walking

　　Outdoor running will be limited by the environment, so it is good to choose a treadmill. Letting go of the hand holding the treadmill can increase oxygen utilization by 8% and heart rate by 5%. Of course, you must first let go of the handrails while ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Using intervals on the treadmill exercise , that is, you can exercise at high speed for a while, and then switch to lower speed cycle exercises. Choose one or a few aerobic exercises that you like and have the conditions to do, and gradually perform aerobic weight loss, and you will be pleasantly surprised.

　　Use one leg while riding a bicycle

　　When you're working out on a scooter, intermittently pushing one leg harder can increase the intensity of the exercise. At the beginning, you can pedal with both legs at medium intensity for 4 minutes, then focus on the left leg and pedal with high intensity. After 30 seconds, switch to your right leg as the main power leg and push for another 30 seconds. Then, pedal with both legs at a medium speed for 4 minutes as a way to adjust and recover. In this way, push one leg hard for 1 minute every 4 minutes, for a total of 30 minutes of exercise. Fitness coaches remind you that this kind of single-legged pedaling exercise can help you burn 20% more calories.

　　Relaxing aerobic exercise for weight loss

　　If you master the rhythm of strength and weakness during half-hour aerobic exercise, you can achieve twice the result with half the effort, that is, add gentle recovery time between high-intensity exercise. It is also half an hour of aerobic exercise. This kind of exercise with a strong and weak rhythm consumes twice as many calories as an exercise with a smooth rhythm. Dr. Katherine Jackson, director of the Department of Kinesiology at California State University, pointed out: “If you continue to do high-intensity exercise, you will be exhausted soon, but intermittent rest and recovery can help you maintain this high-intensity level. ”

　　The combined use of these types of aerobic exercise will have a great impact on your weight loss. If you want to be in good shape, you should give it a try as soon as possible.

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