How to do aerobic exercise to achieve weight loss

　　Aerobic exercise refers to physical exercise performed by the human body with sufficient supply of oxygen. exercise . That is, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological balance state. Simply put, aerobic exercise refers to any rhythmic exercise.

       One aerobic exercise for weight loss heart rate

　　This is the most direct indicator of the effectiveness and intensity of aerobic exercise. Many fitness equipment in gyms now have calorie (calorie) consumption counters. But in fact this count is generally very different from actual consumption, and there is no constant ratio between calorie consumption and fat consumption. Fat catabolism is a complex series of biochemical reactions, and heart rate reflects sympathetic nerve The excitement of the sympathetic nerves promotes the secretion of a series of lipolytic hormones, thereby activating lipolytic enzymes and decomposing fat stored in adipocyte tissue into free fatty acids and glycerol. Fatty acids can be decomposed into carbon dioxide and water and release a large amount of energy under conditions of sufficient oxygen supply.

　　2. Oxygen for aerobic exercise and weight loss

　　Oxygen is the key to fat loss through aerobic exercise. Sufficient oxygen intake must be ensured during exercise, but this does not mean that maintaining deep breathing during exercise can ensure oxygen intake, because the amount of oxygen inhaled does not correspond to the amount of air inhaled. If many people do aerobics together indoors, you can imagine how much oxygen can be distributed to one person, so it is best to do aerobic exercise outdoors or indoors with good ventilation.

　　Three times for aerobic exercise to lose weight

　　According to American sports medicine research, muscle glycogen is used as the main energy supply 15 minutes before aerobic exercise, and fat energy supply only starts 15 to 20 minutes after exercise. Therefore, aerobic exercise is generally required to last for more than 30 minutes. Then a question arises. Does everyone have such basic physical fitness to exercise easily for 30 minutes or more at high intensity such as 65% MHR? Let us first look at the concept of exercising at a high intensity such as 65% MHR for 30 minutes. Adult women's 800-meter and men's 1,500-meter long-distance running can generally reach the required heart rate. Most people should have such an experience in physical education classes.

　　The time to reach the standard is 4 to 5 minutes and 6 to 7 minutes respectively. So that means running 6 to 8 kilometers at a moderate speed can achieve 65% MHR aerobic exercise for 30 minutes. I believe that most non-athletic people do not have such physical fitness. If you barely insist on completing aerobic exercise of such intensity and time, it will cause physical fatigue. Exercise time should be gradual. The duration of continuous exercise can reflect the body's endurance condition. However, the improvement of endurance cannot be achieved through one or two exercises. Of course, the exercise time is too short and cannot achieve the purpose of weight loss, because only the body consumes the energy generated by fatty acid oxidation in order to further promote the decomposition of more fat. And ultimately achieve the goal of losing weight.

　　The effectiveness of aerobic exercise for weight loss lies in persistence. A few dozen minutes of exercise every day may seem like nothing, but when accumulated, it becomes more objective. Therefore, exercise still requires long-term persistence to be effective.