1. Swimming
Swimming is a good way to lose weight, a good exercise for the whole body, and helps improve cardiopulmonary function. It’s just that many people can’t swim. If that’s the case, they can use fast walking to replace it in the swimming pool, which also has a good effect on improving heart rate. However, friends who can swim should pay attention when swimming. Exercise is different from competition. Don’t deliberately pursue speed in the process of swimming, just meet the heart rate requirement, and also pay attention to adequate oxygen uptake.
2. Ride a spinning bike
Nowadays, many gyms have spinning bikes. The design of these bikes is very suitable for aerobic training, but the general cycling training room is too small. Many people were prone to lack of oxygen indoors during previous training. Although the gyms are designed to improve the environmental temperature, make athletes sweat a lot and improve the effect of weight loss, it is wrong to give up health while losing weight. If you are cycling outdoors, it is recommended to choose a mountain bike.
3. Rope skipping
Skipping rope for 10 minutes is equivalent to jogging for 30 minutes, which can obviously promote metabolism, and has a very good effect on improving coordination and enhancing cardiopulmonary function. Beginners can jump continuously for 3 minutes each time, relax for 1 minute, and then continue. In the early stage, they can jump intermittently for 20 minutes. 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 interest.
4. Running
Outdoor running will be limited by the environment, and a treadmill is also a good choice. Releasing the armrest of the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, you can only release the armrest on the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use interval exercise on the treadmill, that is, you can exercise at a high speed for a while and then move to a lower speed for cycling.
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