What is the best aerobic exercise for losing weight?

Doing more aerobic exercise will not only help us improve our physical fitness and lose weight, but it is necessary to do some aerobic exercise. We should all develop good habits of exercising, which can effectively help us prevent many unnecessary diseases such as periarthritis of the shoulder and cervical spondylosis. It can also help female friends lose weight. Let us understand what aerobic exercise is the best for weight loss.

1. Weighted walking

Wearing a weighted vest while jogging can help you burn 10% more calories. The weight-bearing vest can carry a maximum weight of about 36 kilograms. These weights are in block shape and can be directly put into the pockets of the vest.

The effect of a weighted vest is better than tying sandbags on your legs or holding dumbbells in your hands, and it helps fitness enthusiasts control their body posture. For safety reasons, do not carry more than 20% of your body weight.

If you don't like this method of weighting, you can also try holding two long poles in your hands. Although they weigh only 0.5 kg, they can help you burn 20-25% more calories without any side effects.

Calories burned by brisk walking for 30 minutes: 883 joules

Calories burned by walking in a weighted vest for 30 minutes: 971 joules

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

2. Swimming

Swimming is a good way to lose weight. It is also a good whole-body exercise and is very effective in improving cardiopulmonary function. However, many people are not very good at swimming. In this case, you can use brisk walking in the swimming pool instead, which is very effective in increasing your 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. At the same time, you must also pay attention to sufficient oxygen intake.

3. Running (brisk walking)

Outdoor running is restricted 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 must 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, which means you can exercise at a high speed for a while and then switch to a lower speed for a cycle.

What is the best aerobic exercise for weight loss? It is something that every one of our friends should pay attention to. Insisting on doing some moderate aerobic exercise every day will produce a qualitative change in our body in the long run, help us save a lot of unnecessary medical expenses, and greatly improve our own physical fitness.