How effective is aerobic fitness exercise for weight loss

Aerobic fitness exercises have good weight loss effects and can help reduce body fat by continuously burning calories. The main characteristics include moderate exercise intensity, stable calorie consumption, coordinated whole-body exercise, improved cardiopulmonary function, and increased metabolic rate.

1. Moderate exercise intensity

Aerobic fitness exercises usually adopt a medium low intensity continuous exercise mode, with the heart rate maintained in the range of 60% -70% of the maximum heart rate during exercise. This intensity can ensure a high proportion of fat supply without causing sports injuries or excessive fatigue due to excessive intensity. Aerobic fitness exercises lasting more than 30 minutes each time can effectively mobilize fat breakdown.

2. Stable calorie consumption

One hour of standard intensity aerobic fitness exercises can burn 300-500 calories, equivalent to the same amount of energy consumed during jogging. Due to the complex movements of the upper limbs, trunk, and lower limbs involved in the choreography, it can mobilize the participation of the whole body's major muscle groups, and the efficiency of heat consumption per unit time is better than some single instrument training.

3. Whole body coordinated exercise

Fitness exercises include multidimensional movements such as rotation, jumping, and stretching, which can synchronously activate core muscle groups and limb muscles. This holistic exercise mode can avoid local muscle compensation, promote uniform fat consumption, and have a significant effect on improving body fat distribution indicators such as waist hip ratio.

4. Improvement of cardiorespiratory function

Regular aerobic exercise can enhance myocardial contractility and increase lung capacity by 20% -30%. The improvement of cardiopulmonary function can prolong exercise tolerance time, making the body more dependent on fat for energy supply in the later stage of exercise, forming a virtuous cycle of weight loss effect.

5. Increased metabolic rate

Long term adherence to aerobic fitness exercises can increase basal metabolic rate by 5% -8%, and this metabolic advantage can continue for several hours after exercise. When combined with dietary control, excessive oxygen consumption after exercise can burn an additional 100-200 calories, enhancing the fat loss effect.

It is recommended to do 3-5 aerobic fitness exercises per week, each lasting 40-60 minutes, and maintain a heart rate in the target heart rate range of (220 age) x 60% -70% during exercise. In the initial stage, you can start with low-intensity courses and gradually increase the complexity of the movements. Warm up and stretch before and after exercise, and pair it with a high protein, low GI diet to avoid a high sugar diet that offsets the weight loss effect after exercise. For those with a larger body weight base, attention should be paid to the impact of jumping movements on the knee joints, which can be changed to low impact variations such as stepping.