How to do aerobic exercise to lose weight for men

Recently, there has been a popular saying: Chinese men are not worthy of Chinese women. It is about the problem of male friends' etiquette and body shape. Now many male friends are beginning to gain weight and lose shape. Therefore, losing weight is imminent. But how to lose weight? What are the methods of men's aerobic exercise to lose weight? Let's take a look!

Walking with a heavy load

Casey Stevens, a fitness coach at the Fields Center in California, USA, said that wearing a weighted vest while jogging can help you burn 10% more calories. The weighted vest can carry a maximum weight of about 36 kilograms. These weights are in blocks and can be directly placed in the pockets of the vest. Stevens said that the effect of a weighted vest is better than tying sandbags on the legs or holding dumbbells in the hands, which is beneficial for fitness enthusiasts to control the body posture. For safety reasons, the weight should not exceed 20% of your body weight. If you don't like this method of weight bearing, you can also try holding two long poles in your hands. Although they weigh only 0.5 kilograms, they can help you burn 20-25% more calories without any side effects.

swim

Swimming is a good way to lose weight, and it is also a good whole-body exercise, and it is very effective in improving cardiopulmonary function. However, many people are not good at swimming, so you can use brisk walking in the swimming pool as a substitute, which is very effective in increasing heart rate. However, friends who can swim should also pay attention to using swimming to lose weight. It is not a swimming competition. Don't pursue speed, just reach the heart rate requirement, and at the same time, you must pay attention to sufficient oxygen intake.

Running (brisk walking)

Outdoor running is limited by the environment, so it is also a good idea to choose a treadmill. Letting go of the treadmill handrails can increase oxygen utilization by 8% and heart rate by 5%. Of course, you should first let go of the handrails under the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Use interval training on the treadmill, that is, you can use high-speed training for a while, and then switch to a lower speed circuit training.

Choose one or several aerobic exercises that you like and are able to do, and gradually perform aerobic weight loss. You will be pleasantly surprised.

Aerobic exercise is recognized as the best way to lose weight in a healthy way. Aerobic exercise does not only refer to various aerobics, but also includes endurance sports such as running, cycling, swimming, and skipping. Aerobic exercise has a very good effect on improving cardiopulmonary function and reducing fat for everyone. Everyone should choose the type of aerobic exercise according to their own sports interests, and pay attention to several key points of aerobic weight loss, and design an aerobic exercise prescription for themselves, because only you know your body best.

The above introduction about men's aerobic exercise weight loss is hopefully of some reference significance to everyone. Maintaining a good figure is not only for your own image, but also for your own health. Therefore, we recommend that you do more aerobic weight loss exercises when you have free time, and at the same time make a detailed plan to urge yourself to complete it.