Aerobics: 5 Aerobic Exercises for Strong Men

　　Nowadays, many people attach great importance to their own healthy , I believe many male Friends are also looking for various fitness methods. Fitness exercises are divided into aerobic exercise and anaerobic exercise. In fact, it is best for men to choose aerobic exercise for fitness! There are many men who like extreme sports. Let’s take a look with the editor to see what aerobic exercises are suitable for men’s fitness!

　　The 5 most effective aerobic exercises for men to lose weight

　　Walk with weight

　　Kathy Stevens, a fitness instructor at the Folds Center in California, USA, said that wearing a weight-bearing vest while walking quickly can help you burn 10% more calories. The weight-bearing vest can carry up to about 36 kilograms of weight. These weight-bearing objects are in blocks and can be placed directly in the pocket of the vest. Stevens said weight-bearing vests are more effective than sandbags on the legs or dumbbells on the hands, helping bodybuilders control their body posture. For safety reasons, do not carry more than 20% of your body weight. If you don't like this weight-bearing method, you can also try holding two long poles in your hands. Although their weight is only 0. 5 kg, but it can help you burn 20-25% more calories without any side effects.

　　Calories burned by walking briskly for 30 minutes :883 joules

　　Calories burned wearing a weighted vest and walking for 30 minutes :971 joules

　　Calories burned by walking with a long pole for 30 minutes :1059 joules

　　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 very good at swimming, so they can use brisk walking in the swimming pool instead, which is very effective in improving cardiopulmonary function. heart rate The effect is very good. However, friends who can swim should also note that swimming is a way to lose weight. It is not a swimming competition. Don’t pursue speed. Just meet the heart rate requirements. At the same time, you must also pay attention to sufficient oxygen uptake.

　　jogging(brisk walking)

　　Outdoor running will be limited by the environment, so it is good to choose a treadmill. Letting go of the hand holding the treadmill can increase oxygen utilization by 8% and heart rate by 5%. Of course, you must first let go of the handrails while ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect. Using intervals on the treadmill exercise , that is, you can exercise at high speed for a while, and then switch to lower speed cycle exercises.

　　Choose one or a few aerobic exercises that you like and have the conditions to do, and gradually perform aerobic weight loss, and you will be pleasantly surprised.

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

　　Relaxing aerobic exercise for weight loss

　　If you master the rhythm of strength and weakness during half-hour aerobic exercise, you can achieve twice the result with half the effort, that is, add gentle recovery time between high-intensity exercise. It is also half an hour of aerobic exercise. This kind of exercise with a strong and weak rhythm consumes twice as many calories as an exercise with a smooth rhythm. Dr. Katherine Jackson, director of the Department of Kinesiology at California State University, pointed out: “If you continue to do high-intensity exercise, you will be exhausted soon, but intermittent rest and recovery can help you maintain this high-intensity level. ”

　　Use one leg while riding a bicycle

　　When you're working out on a scooter, intermittently pushing one leg harder can increase the intensity of the exercise. At the beginning, you can pedal with both legs at medium intensity for 4 minutes, then focus on the left leg and pedal with high intensity. After 30 seconds, switch to your right leg as the main power leg and push for another 30 seconds. Then, pedal with both legs at a medium speed for 4 minutes as a way to adjust and recover. In this way, push one leg hard for 1 minute every 4 minutes, for a total of 30 minutes of exercise. Michael Yusef, fitness education manager at Chelsea Pyles Sports Center in New York, says that this single-leg pedaling exercise can help you burn 20% more calories.

　　Calories burned by exercising on a scooter for 30 minutes : 950 joules

　　Calories consumed by exercising for 30 minutes after interspersed single-leg exertion intervals :1138 joules

　　Keep in mind the 5 major aerobic exercises for winter fitness

　　Many people still don’t know what aerobic exercise is. What does aerobic exercise include? Aerobic exercise is the most suitable method for fitness and weight loss. So when men choose various aerobic exercises, they need to choose according to their own circumstances. What are some common aerobic exercises? Let’s take a look at these collected by the editor!

　　1. Running

　　Running has many benefits. It relieves stress, reduces the risk of depression, burns tons of fat, and improves overall health. Many people enjoy running, especially morning runs. Running is a great exercise to do every day. Every time you finish a run, you have a huge sense of accomplishment.

　　2. Squat

　　This strength-based workout works your glutes, strengthens your body, and burns tons of calories. Squats can increase your calorie burn and raise your heart rate, and you can also try jump squats. Or you can squat while lifting dumbbells to increase resistance and feel the fat-burning sensation. Doing squats regularly is one of the best ways to improve your figure.

　　3. Push-ups

　　Unfortunately, many people refuse to do push-ups because it’s a bit difficult to complete. In fact, push-ups are great for your body. There are many types of push-ups, and different types of push-ups work the muscles in different positions of the shoulders and arms. Change your push-ups frequently to prevent you from getting bored with your workout. Doing push-ups not only exercises your upper body, but also exercises your trunk (abdomen and waist). Doing push-ups several times a week can help shape your arm muscles and overall shape your body.

　　4. Swimming

　　Swimming is a very effective body-shaping exercise. It will bring you unexpected body-shaping effects. This is good news for swimming enthusiasts and people who are preparing to get into shape. Swimming exercises your torso and strengthens all the muscles in your body.

　　5. Lunge

　　If you want to tone your leg muscles, I recommend trying lunges. Lunge squats can give you an unexpected fitness effect, because it can separate the two legs so that they can be exercised separately, so as to achieve the effect of shaping the body shape. If you want to strengthen your cardio or increase the intensity of your workout, you can try jumping lunges. It is recommended that in order to achieve the best exercise effect, you can do 3 groups of lunges a day, 10 in each group.

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