What are the better aerobic exercises

Aerobic exercise is relative to anaerobic exercise. The intensity and exercise time required during exercise are different from anaerobic exercise, but the exercise effect cannot be underestimated. So what are the better aerobic exercises? Let's take a look together.

1. Swimming

Swimming is a good way to lose weight, it is also a good systemic exercise, and it helps improve cardiopulmonary function. It's just that many people don't know how to swim. If this is the case, you can use brisk walking in the swimming pool instead, which also has a better effect on improving heart rate. However, friends who know how to swim should pay attention when swimming. Sports are different from competitions. Don't deliberately pursue speed during swimming, just meet the heart rate requirements. At the same time, you must also pay attention to sufficient oxygen uptake.

2. Ride a spinning bike

Many gyms now have spinning bikes. The design of these bikes is very suitable for aerobic training, but generally the cycling training room is too small. Many people are prone to hypoxia indoors when training before, although the gym is designed to increase the ambient temperature. , So that the athletes sweat a lot to improve the weight loss effect, but it is wrong to give up healthy practices while losing weight. If you are riding outdoors, mountain bikes are recommended.

3. Skipping rope

The amount of exercise for 10 minutes of skipping rope is equivalent to 30 minutes of jogging, which can significantly promote metabolism, and it has a very good effect on improving coordination and enhancing cardiopulmonary function. Beginners can jump for 3 minutes at a time, relax for 1 minute and then continue, and can jump for 20 minutes intermittently in the early stage. In the later stage, you can gradually extend the time and reduce the number of interruptions until you can jump continuously for more than 20 minutes. You can also change the jumping method at will to enhance the fun.

4. Running

Outdoor running will be restricted by the environment, and treadmills are also a good choice. Releasing the handrails of the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, the handrails can be released under the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use the interval method to exercise on the treadmill, that is, you can exercise at a high speed for a while, and then switch to a lower speed for cycling exercise.