Four kinds of aerobic exercise effective weight loss no longer tired

On foot:

Walking sports medicine research findings revealed: brisk walking is the most simple and effective aerobic fitness.

Exercise is essential for your own health, physical strength, age and habits, to grasp strength. Speed should be controlled at 100-130 per minute, each time walk lasts not less than 20 minutes. Every day, it is best to choose before dinner or meal half an hour later, the air is fresh, stylish place for walking.

Jogging:

Jogging is the world's most popular aerobic exercise method, to maintain good heart functions, prevention of cardiac function in recession, and the prevention of muscle atrophy, prevention of coronary heart disease, high blood pressure, arteriosclerosis, obesity, etc., all have good effect.

Jogging speed should not be too fast, to maintain uniform speed, do not feel uncomfortable on the subjective, objective, on a per-minute rate control number 180 minus age. For example, a 30-year-olds, their heart rate while jogging for 180-minute 30 = 150 time, moving time of not less than 20 minutes per week to not less than 4 times.

Run walk alternating:

Run walk alternating with two methods: one is to go after the run, walk 1 minute after running for 1 minute, alternating.

Every two weeks can be adjusted to increase physical activity, shorten the time to go, increase run time. Another way is by going to start exercising, gradually transition to walk by jogging in place. Campaign duration of 20 to 30 minutes per week to not less than 4 times.

Swimming:

Swimming and fitness exercise is the use of the human body in the water be buoyant, resistance, friction, and the human body in the water in the weightlessness of exercise of a full-body motion, apply for all kinds of people.

Swimming and fitness strength and running roughly similar to the per-minute rate to control the number of 180 minus age, minus 10, for example, a 30-year-olds, their heart rate while swimming you can control every minute 30-180-10 = 140 time, moving time of not less than 30 minutes per week to not less than 3 times.

(The right to practice editing: longwin)