How to do aerobic exercise during weight loss period

Aerobic exercise during weight loss should be combined with individual physical fitness and weight loss goals. It is recommended to choose moderate intensity and sustainable exercise methods, such as brisk walking, swimming, or cycling.

1. Fast walking

Fast walking is a low threshold aerobic exercise suitable for most weight loss individuals. Maintaining a speed of 5-6 kilometers per hour can effectively increase heart rate and burn calories. It is recommended to last for more than 30 minutes every day and can be divided into sections. Pay attention to choosing sports shoes with good cushioning to avoid excessive pressure on the knee joint. Warm up and stretch for 5-10 minutes before and after brisk walking to prevent sports injuries.

2. Swimming

Swimming achieves whole-body fat burning through the resistance of water, with minimal impact on joints. Freestyle or breaststroke can burn a lot of calories per hour, especially suitable for overweight individuals. 3-4 times a week, lasting for 45 minutes each time for better results. Pay attention to replenishing fluids promptly after swimming to avoid low blood sugar caused by swimming on an empty stomach. Indoor swimming requires attention to clean water quality to prevent skin allergies.

3. Cycling

Both outdoor cycling and spinning can exercise the lower limb muscles, and the proportion of fat energy supply is highest when the heart rate is maintained at 60% -70% of the maximum heart rate. It is recommended to use interval training, alternating between high-speed sprinting and constant speed cycling. The seat height needs to be adjusted to a slightly flexed knee joint to avoid compensatory force from the lumbar spine. After cycling, it is necessary to relax the leg muscles and relieve soreness.

4. Skipping Rope

Skipping rope is a representative of high-intensity intermittent aerobic exercise, where 10 minutes of skipping rope is equivalent to the calorie expenditure of 30 minutes of jogging. Beginners can start with 1 minute per group and a 30 second break, gradually increasing the duration. Choose a rope of moderate weight to reduce vibration when landing with the forefoot on the ground. People with excessive body weight or knee joint discomfort should avoid this exercise.

5. Aerobic Exercise

Aerobic exercises that follow the rhythm of music can enhance the fun of exercise, such as combat exercises, gyms, etc. By involving multiple joints throughout the body, significant calorie consumption is achieved per hour. It is recommended to participate in group classes three times a week to maintain exercise standardization. Home exercises should ensure that the ground is slip resistant, and the range of movements should gradually increase according to physical fitness to avoid excessive twisting of joints. Aerobic exercise during weight loss should be accompanied by dietary control, with moderate supplementation of carbohydrates and high-quality protein before and after exercise. It is recommended to exercise 4-6 times a week, alternating between different activities to avoid plateau periods. Wear a heart rate monitoring device during exercise and control the intensity to a state of slight sweating but still able to speak normally. Continuous joint pain or dizziness after exercise should be paused and consulted. Maintaining long-term exercise habits is more beneficial for reducing body fat percentage than short-term high-intensity exercise.