10 tips for quick weight loss through aerobic exercise

　　1. Test your exercise intensity before exercising. The exercise intensity during aerobic exercise is determined by the maximum exercise heart rate It is composed of a heartbeat training belt, and the heartbeat training belt is the appropriate exercise Reasonable heartbeat range at high intensity. Maximum heart rate calculation method: 220-age; heart rate training belt calculation formula: 60% to 85% of the maximum heart rate.

　　For example, the maximum heart rate of a 40-year-old person during aerobic exercise is: 220-40=180 (beats/minute), and this person's heartbeat training belt should be 180×(0.6-0.85)=108-153 (beats/minute).

　　2. Self-test exercise intensity during exercise. "Talk to yourself" during exercise. If you can speak complete sentences at a normal rhythm and keep breathing smoothly, it means you are in aerobic exercise. If you are panting, it means your body is deprived of oxygen, and you should slow down.

　　3. Monitor your heart rate by checking your pulse after exercise. Check your pulse as soon as you stop exercising. Generally, the pulse check time is 6 or 10 seconds. Then multiply the number of pulse checks by 10 or 6 respectively to get the heart rate per minute. If your measured heart rate is lower or higher than the heart rate training band, adjust the intensity of your aerobic exercise.

　　4. Don’t exercise with people who are more athletic than you. Exercise intensity varies from person to person. If you insist on keeping up with others, they are often doing aerobic exercise while you are doing hypoxic exercise.

　　5. The more times you exercise per week, the better, otherwise you will burn less fat. It is appropriate to do aerobic exercise 6 times a week. If the purpose is to lose weight, it should not be less than 5 times a week. If you perform low-intensity aerobic exercise such as walking, the daily exercise time should not be less than 1 hour; if you participate in running with the goal of rapid weight loss, the daily exercise time should not be less than 30 minutes. During an exercise, you should not move fast and slow, or stop and move. The entire exercise should be in a state of constant speed.

　　6. For people who have never exercised and those who are obese, the best time to exercise should be 30-60 minutes. It can be taken after three meals, but do not choose it before meals, otherwise you will easily feel hungry. If you feel hungry during exercise, you need to eat. You can eat some fruits or drink low-fat milk, soy milk and other drinks to prevent hypoglycemia.

　　7. Do not extend the time of each exercise to reduce the frequency of exercise. Exercising too frequently is not conducive to the establishment of the fat-burning system in the muscles and prevents the fat-burning enzymes from being fully active. The ability to burn fat cannot be obtained in a day, and a long-term exercise can easily damage the body.

　　8. Don’t exercise for the sake of exercise. When the body is sick, such as cold、fever If you insist on exercising, sick bodies often won't do aerobic exercise, and it is very harmful to the body. At this time, you should stop exercising and take adequate rest. It is also not advisable to exercise when you have severe insomnia or general fatigue. And any busy work, heavy housework, or many social activities are not reasons to stop exercising.

　　9. A pair of professional running shoes is indispensable for jogging. Replacing running shoes with sneakers or regular sneakers will only increase the chance of ankle and knee injuries. Professional running shoes are lightweight in design and have good elasticity in the soles. They can play a cushioning role when running. They can make the exercise process easier and are also crucial for preventing physical injuries.

　　10. As long as the air quality is good, you can choose to exercise indoors or outdoors. It is best to choose flat hard ground for outdoor sports. Running on land or grass will greatly increase the resistance of the movement and increase the intensity of the movement a lot. Running on uneven or rocky areas can easily cause unnecessary injuries such as falls and sprained feet.