Core Tip: Weight loss is probably a headache for the world. Aerobic exercise is recognized as the best way to lose weight. Aerobic exercise is not just a variety of aerobic exercises, but also endurance sports such as running, cycling, swimming, and skipping. It all sounds boring. 　　 Weight loss is probably a headache for the world . Aerobics is recognized as the best way to healthy weight loss. There are a variety of aerobic exercise does not only refer aerobic exercise, as well as jogging, riding a line from the car, swimming, jumping rope and other endurance sports, all kind of sounds not talk, you may have a real walk through, perhaps because effective as you desired or conditional, time constraints, and finally did not insist. The result is still fat! Not these have no effect or aerobic exercise is not for you, unless there are special diseases in general, there are very good aerobic exercise for everyone to improve cardiopulmonary function and reduced fat, the key is: be based on their original physical condition, as well as to choose the type of aerobic exercise according to their interest in sport, and there are a few key points to note oxygen to lose weight for their own design an aerobic exercise prescription, because the body only you know best. First, let us understand some of the basic concepts of the necessary and physiological knowledge, this is an important prerequisite for the design of their own oxygen prescription ...... This is the most direct measurement of oxygen index and strength motion effects. Many fitness machines in the gym now consume calorie ( heat ) counts. But in fact this count is generally very different from the actual consumption and the ratio between the constant and non-fat and calories consumed. The catabolism of fat is a series of complex biochemical reactions, and the heart rate reflects the sympathetic excitement. Sympathetic nerve stimulation promotes the secretion of a series of lipolytic hormones, which activates lipolytic enzymes and stores them in fat cell tissues. the fat into free fatty acid and glycerol, and fatty acid under conditions sufficient supply of oxygen, and carbon monoxide can be decomposed into two water and release large amounts of energy. How much heart rate or strength can you achieve during exercise ? You should usually lose 60% to 75% of your maximum heart rate (MHR/220-your age). That is to say a 30-year-old friend, the maximum heart rate is 220-30=190. Then 190 × 60% = 114 ~ 190 × 75% = 145, that is, the heart rate maintained at 114 ~ 145 exercise is effective and safe. Since the maximum heart rate is an estimate of the limit of the heartbeat based on physiological conditions, the actual intensity should be suitable for people, and for beginners it can usually be maintained at 60 to 65% MHR. If you pursue high intensity regardless of your physical condition, it will be detrimental to your health. I mentioned in the foregoing fatty acid under conditions sufficient oxygen supply is decomposable into two monoxide and water and release large amounts of energy, so that oxygen is the key to reduced fat aerobics, it is necessary to ensure sufficient oxygen intake during exercise the amount, but that does not mean that deep breathing to keep in motion the process can ensure that the intake of oxygen, because the amount of oxygen inhaled and the amount of inhaled air is not constant correspondence, if a lot of people jumping together in the indoor aerobic exercise , you can imagine how much a person can be assigned to oxygen, so the best outdoors or in a well ventilated room to do aerobic exercise. We generally have five options. a. Various operations have oxygen I do not advocate early learning or physical condition is not good friends hop aerobic exercise to lose weight, heart rate is too simple not meet requirements, the more complex the body's strength, agility, flexibility requirements are high, most people simply do less, if the action is not in place, but also no effect, but also likely to cause harm, although there are a variety of very attractive aerobic exercise, but I do not recommend friends not to use the physical condition of aerobic operation as a method of weight loss. b. 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, which increase heart rate effect very good. But friends will swim Please note that to lose weight by swimming, not swimming, not the pursuit of speed, heart rate requirements can, at the same time it must be a sufficient amount of oxygen uptake. c. Bicycle Now many are spinning gym, the bike design is very suitable for aerobic training, but general cycling training rooms are too small, many people training in the past, the room very easy to hypoxia, although the gym This is designed to improve the environmental temperature , so that athletes sweat a lot to improve weight loss . However, I agree to give up on health while losing weight . If you are going to lose weight outdoors , it is recommended to use a mountain bike (only limited speed in the city, the environment is not very good). d. Running (fast walking) Running outdoors will be limited by the environment. Choosing a treadmill is also good. If you let go of a treadmill, you can increase your oxygen utilization rate by 8% and your heart rate by 5%. Of course, you must first release the handrail on the premise of ensuring balance. A certain gradient of treadmills can increase weight loss . Using interval training on a treadmill, you can use a high-speed workout for a while and switch to a lower-speed cycling exercise. e. skipping rope Skipping easy to learn, equipment is simple, a small piece of open space can exercise, there is a very good aerobic exercise, can be said that cheap, skipping can increase heart rate and respiratory rate in a few minutes, you can lose weight in a short time prizefighter usually skipping before the game as the main content of aerobic fat loss, but also can exercise the whole body coordination and sensitivity. No movement based friends can exercise twice a week, leaving enough time for the body to get enough rest to recover from fatigue, there is an effective aerobic exercise has begun to change biochemical reactions in your body, in your time of rest the body adapt to the new metabolic rhythm, after a period of time, depending on the circumstances increased to three times a week, up to four times, but there is no need to go to the gym every day, every week, to make themselves tired, our movement is to promote health, to make their own energy, Why is it necessary for the sports to make themselves very tired? After reading the above, you should be able to design an aerobic exercise for their own prescription, and have selected one or more of a combination of aerobic exercise for yourself, you can begin a trial basis about tomorrow, test your physical situation, according to their physical the reaction time is determined and concrete way to exercise after a period of time, your body fat will be significantly reduced, while the heart lung function will be improved, especially some of the original physical poor friends in the progressive exercise of endurance It will obviously improve. When you face the same workload as usual, you will not feel tired. That means you are starting to become energetic. So choose one or several you like and conditions and carry out the aerobic exercise, maintaining effective heart rate (intensity) and time of exercise, regular exercise, there are simple and effective oxygen gradual weight loss, of course, be healthy, handsome, aerobics is just the beginning .  Zester Grater,Fruit Zester Peeler,Zest Peeler,Cheese Grater Xiongyang Household Co., Ltd , https://www.jmyjkitchen-manage.com