Aerobic exercise: Weight loss techniques for running, cycling, and swimming

**running**

Running provides a full-body workout and is a...

This is a very representative aerobic exercise. It can sculpt the leg muscles.

These products make joints, muscles, and ligaments more flexible, resulting in a firmer physique and excellent body shaping effects.

Currently, exercising on a treadmill is becoming increasingly popular among young people.

Its appeal lies in its ability to drive people in different ways via an electric motor.

Running at a passive speed, some treadmills are also equipped with heart rate and energy monitoring systems.

Tests include energy expenditure, etc. Below are three different training methods recommended for girls.

**□Aerobic Isokinetic Training**

The speed gradually increases from 2 km/h, with increments of 1 km/h.

Hold level 1 for 1 minute. Observe your heart rate to achieve moderate-intensity aerobic training.

Once you've reached your target range (130-150 repetitions per minute), maintain that position.

At a moderate pace, exercise for 10-30 minutes. If your heart rate continues to increase, or you feel...

If you feel short of breath or unwell, slow down immediately, unless it is an emergency.

Avoid stopping abruptly and completely; instead, gradually slow down.

**□Aerobic Variable Speed ​​Training**

The initial method is the same as isokinetic aerobic training, until the heart rate reaches 130~

After reaching 150 beats per minute, maintain this speed for 3 minutes, then slow down to allow your heart rate to decrease.

After reaching 110-120 beats per minute, maintain this level for 3 minutes, then increase the speed again for 3 minutes.

Repeat this 2-5 times. This is a low-to-medium intensity aerobic exercise, suitable for those with slightly weaker physical fitness.

**Anaerobic Metabolic Training**

Based on isokinetic aerobic training, the heart rate reaches 130~

At 150 beats per minute, maintain this for 5 minutes, then increase the rate by increments per minute.

1 km/h, gradient 2 degrees, acceleration and increasing gradient, causing heart...

When the rate gradually reaches 170 beats per minute, it enters the "gate" of anaerobic metabolism.

"Threshold", maintain for another 5 minutes. Then begin to rapidly reduce the speed.

Walk slowly for 3 minutes on an incline to finish. This training method is suitable for girls with good physical fitness.

It is important to note that the running speed should be gradually increased from slow to fast, maintaining a steady pace.

Maintain head and shoulder stability. Keep your head facing forward, not leaning forward.

Look straight ahead. Relax your shoulders naturally, pull in your stomach, straighten your chest, and lift your upper body.

Keep your back straight or slightly forward, and let your thighs move forward, thus propelling your lower legs forward.

Then swing. The heel lands first, then transitions to the ball of the foot.

**Bicycle**

At a moderate speed, it generally takes about 40 minutes of continuous cycling.

Keep this method for at least a minute, while also paying attention to deepening your breathing. This method is good for the heart.

Improving lung function is very beneficial and can enhance the fitness experience during exercise.

It burns a lot of fat and is very effective for weight loss.

Because the human body primarily metabolizes glucose during the first 30 minutes of exercise.

Thanks, fat burning only begins after 30 minutes, so those who want to lose weight...

Friends, you must persevere and not give up halfway.

Alternatively, you can try interval cycling. This is a method that relies on...

Alternating between fast and slow speeds is an effective training method for improving the body's heart function.

Method. During the ride, first ride slowly for a few minutes, then ride faster for a few minutes.

It has a similar effect to the "run-walk alternation" in running training.

Bodybuilding experts advise: It's best to wear professional sports gloves during exercise.

Firstly, it prevents slipping; secondly, it protects hands in case of a fall. It is not recommended to carry heavy loads.

(Wearing a backpack) Cycling; the main form of exercise from cycling is time.

If you continue to ride a bicycle while carrying a heavy load, it could damage your back and lumbar spine, which would be counterproductive.

In addition, pay attention to the correct cycling posture: lean your body slightly forward.

Lean forward, straighten your arms, tighten your abdomen, and use abdominal breathing.

Method: Legs parallel to or slightly turned inwards from the crossbar of the vehicle, knees and hips...

Maintain coordination, avoid swaying your body from side to side, and pay attention to controlling your cycling rhythm.

Regardless of the type of bicycle you ride, if your goal is to lose weight, you also need to stay hydrated.

If outdoor conditions are not suitable, a stationary bike is also a great option.

**swim**

Swimming is a full-body exercise that can not only help with weight loss but also improve muscle mass.

It strengthens cardiovascular function and can also exercise almost all the muscles in the body.

In particular, consistent and intensive training can transform you in just a few months.

Due to swimming

The resistance of water is much greater than the resistance of air when moving on land.

I'm already tired from walking in the water, so swimming would definitely exhaust me.

A significant amount of heat is generated. During swimming, the back, chest, and abdomen...

The muscles in the chest, buttocks, and legs can all get a good workout.

In addition, swimming is also a vigorous sport, because water...

The heat transfer rate of water is faster than that of air, meaning that a person loses heat in water.

The rate of heat loss is very fast, and a large amount of heat will be lost during swimming.

It will be burned off. And those excess fats on your body will also quietly disappear.

"Dissolves in water." At the same time, during swimming, the buoyancy of the water...

Resistance and pressure can also provide an excellent massage for the body, and can have a beautifying effect.

**This makes swimming more effective.**

To achieve good training results, a plan is also needed.

Exercise by paddling: Beginners can start by swimming continuously for 3 minutes.

Then rest for 1-2 minutes, then swim twice more, each time for 3 minutes.

Clock. If it can be completed without much effort, then you can enter.

In the second stage: swim continuously at a steady pace for 10 minutes.

Rest for 3 minutes in between, and do a total of 3 sets. If you still feel...

Once it becomes very easy, you can start swimming for 20 minutes each time, until...

Increase the duration to 30 minutes per session. If you feel the intensity is too high...

If you're increasing too quickly, you can proceed at a pace that you can accept.

Okay. Also, swimming is quite physically demanding, so it's best to alternate between swimming sessions.

Once a day, to allow your body time to recover.