Slim down in 30 minutes! 3 types of aerobic exercise to help burn fat

If you want to lose weight healthily, aerobic exercise is your best choice. Just spending 30 minutes a day can help the body increase breathing rate and heart rate, enhance cardiopulmonary function, and improve metabolism. Fitness coaches suggest that when you start doing aerobic exercise, you can start with brisk walking, then jogging, and later try aerobic dance. As your physical fitness improves, you can gradually achieve weight loss results.

Aerobic exercise aims to improve cardiopulmonary function, increase oxygen consumption, and enhance metabolic function. For example, jogging is quite effective.

Aerobic exercise to help metabolism for 30 minutes each time

Fitness coach Mimi mentioned that the energy for aerobic exercise comes from aerobic metabolism, which means that a large amount of oxygen is consumed. For example, brisk walking, jogging, aerobic dancing, etc. will burn glucose and stored fat during exercise, which is very helpful for weight control.

However, when you first start exercising, energy usually comes from burning glycogen and glucose, and fat will only start burning after about 20 minutes of exercise. Therefore, to achieve the goal of burning fat, it is best to exercise continuously for more than half an hour each time. It is recommended to practice gradually from brisk walking, jogging, and aerobic dance.

Walking

Brisk walking is convenient and easy to do, suitable for everyone who wants to exercise. However, if you want to achieve the goal of losing weight through brisk walking, time and speed are the key. The walking speed can be set between "fast walking" and "all-out walking".

"Brisk walking" means a speed of 5.4 km/hr, which consumes about 4.2 calories per minute; "all-out walking" means a speed of 7.2 km/hr, which consumes about 7.2 calories per minute. Simply put, your body should feel a little out of breath but still be able to speak.

jogging

Jogging is an advanced version of brisk walking. When the amount of exercise and oxygen consumption of brisk walking can no longer satisfy you, jogging is your best choice. In addition to paying attention to warming up and cooling down when jogging, it is also very important to choose the right lightweight sports shoes and close-fitting clothing.

Generally speaking, when you first start a jogging plan, you can first plan the number of laps or time. Taking a 400-meter playground as an example, set 6 to 10 laps at the beginning and adjust your pace. When you feel tired in the middle, you can take a moderate rest by brisk walking. But the most important thing is to persist in finishing the run. You can increase the distance by 20% every two weeks.

Aerobic dance

Compared to brisk walking and jogging, losing weight through aerobic dance requires the use of large muscle groups (such as thigh muscles, chest muscles, abdominal muscles, etc.), so better physical fitness is required. After you have been exercising regularly for 1 to 2 months, you can choose aerobic dance to help burn fat.

Teacher Mimi added that general aerobic dance such as Latin aerobics, boxing aerobics, aerobic gymnastics, etc., as long as it can improve cardiopulmonary function, is interesting, and can make exercise a happy thing, can be considered aerobic dance. It can be arranged 1 to 2 times a week, and the rest of the time can be replaced by jogging.