What aerobic exercises are suitable for urbanites?

　　The following exercises can help you burn excess fat!

　　Skipping: skipping rope for 10 minutes without interruption consumes about the same amount of calories as jogging for 30 minutes. It is a low-time and high-energy aerobic exercise. Long-term persistence can make your legs firmer.

　　Squats: It can significantly improve the pear-shaped figure. Girls can exercise while watching TV. For different slimming positions, you can adopt the basic posture of standing, standing with your toes slightly inward, and standing outwards, which has a significant effect on tightening the outer and inner muscles of the legs!

　　Waist exercise: Women who want to have a "small waist" can lie on their back before going to bed, bend their legs and put their arms by their sides, slowly lift their head and upper body upward, stay for about 1 minute and then lower their head, repeat until the muscles feel sore. Persistence can make the waist and neck lines become beautiful.

　　Mild exercise is a low-intensity, low-energy (energy food) consumption exercise pattern, also known as "moderate exercise". exercise ”. Moderate exercise refers to physical exercise that consumes 2,000 kcal per week, which is equivalent to playing table tennis for 2 to 3 hours.

　　Mild exercise can comprehensively improve the functions of the human body through a certain amount of whole-body exercise, thereby improving the quality of the human body. The characteristics of aerobic exercise are: the energy required for exercise is mainly provided by the oxidation of fat and other substances in the body; about 2/3 of the muscle groups participate in exercise; the intensity of exercise is between low and moderate, and the duration is only 15 to 40 minutes or longer.

　　During aerobic exercise, the body inhales 8 times more oxygen than in a resting state. Long-term aerobic exercise can increase the amount of hemoglobin in the body and improve the body's resistance; improve the work efficiency of the cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce cardiovascular and cerebrovascular diseases. disease incidence rate.

　　There are many forms of aerobic exercise, such as brisk walking to lose weight, jogging to lose weight, aerobics to lose weight, swimming to lose weight, cycling, Tai Chi, etc. Exercise three times a week, each session lasting about half an hour or more. Intensity varies from person to person: 20 to 30 years old, when exercising heart rate The heart rate should be maintained at about 140 beats/min. For people aged 40 to 50, the heart rate should be maintained at 120 to 135 beats/min during exercise. For people over 60 years old, the heart rate should be maintained at 100 to 120 beats/min when exercising.

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