It is more scientific to combine aerobic exercise with anaerobic exercise to reduce fat
No1, swimming
Sports advantages: swimming needs to overcome the resistance of water rather than gravity, muscles and joints are not easy to be damaged, can effectively protect the knee joint; swimming in cold water environment consumes a lot of heat, belongs to the exercise with significant weight loss effect; when combined with diet, the effect is more significant.
Suitable crowd: knee joint damage; serious overweight; weight loss; strengthen the physique of ethnic groups.
Exercise cycle: 3-4 times a week, 30-60 minutes each time.
Heat consumption: about 650 kcal / h
NO2, jogging
Exercise advantages: improve sleep quality, through running, the brain's blood supply and oxygen supply can be increased by 20%, so that the night's sleep quality will also be improved; "ventilation" effect, in the process of running, the lung capacity on average increases from 5.8l to 6.2L, at the same time, the amount of oxygen in the blood will be greatly increased; improve heart function, long-term jogging can slow down the quiet heart rate Decompression and jogging can relieve tension and anxiety, which is beneficial to health.
Suitable people: people who lose weight, need to relieve stress, relieve sub-health, and prevent cardiovascular disease.
Exercise cycle: 3-4 times a week, 40-60 minutes each time.
Heat consumption: about 650 kcal / h
No3, bicycle
Exercise advantages: delay brain aging, improve the sensitivity of the nervous system; improve cardiopulmonary function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on internal organs as swimming and running. Bicycle can also be slimming, is a periodic aerobic exercise, more heat consumption. It has good exercise and rehabilitation effect on cervical spondylosis and lumbar disc herniation.
Suitable population: people with serious overweight, cervical spondylosis and lumbar disc herniation.
Exercise cycle: 3-4 times a week, 40-60 minutes each time.
Heat consumption: about 420 kcal / h
Aerobic exercise should pay attention to the limit. Although aerobic exercise can effectively consume body fat, if excessive, it will cause damage to the body. Relevant studies have found that after 2 hours of aerobic exercise, 90% of the body's leucine will be consumed, and this kind of leucine is very important for muscle growth. And if you exercise too much, it's easy to strain your muscles. So the exercise time can be kept at about 70 minutes
The American Sports Medicine Association recommends that normal people should exercise 2-5 times a week. If you have no exercise habit before, you should start with a small amount, twice a week, and then gradually increase to three or four times.