5 fitness tips to make aerobic exercise more effective

In addition to being mainly powered by oxygen, aerobic exercise also requires the participation of major muscle groups throughout the body, and the exercise must last for a long time and be rhythmic. Aerobic exercise can train the heart and lungs, allowing the cardiovascular system to more effectively and quickly transfer oxygen to every part of the body. Here are five aerobic exercises that will get you twice the result with half the effort!

1. Choose the most effective aerobic exercise

Choose the aerobic exercise that suits you

Swimming is a good way to lose weight. It is also a good whole-body exercise and is very effective in improving cardiopulmonary function. Just don't pursue speed too much during swimming. Just reach the heart rate requirement. Make sure your muscles can fully absorb oxygen during the swimming process.

Running is also a good aerobic exercise. In foggy weather, you can choose to run on a treadmill. You can use the interval method when running, that is, exercise at a high speed for a while, and then switch to a lower speed for a cycle. If you do aerobic weight loss step by step, you will be pleasantly surprised.

2. Warm up with exercise

Do a good warm-up

Before each exercise, you need to do a warm-up exercise to move your joints and ligaments and stretch your limbs and back muscles. Then start with low-intensity exercise and gradually move up to an exercise state of appropriate intensity.

3. Self-Assessment

Self-assessment is an important indicator

Self-assessment is an important indicator for understanding the amount and intensity of exercise, including breathing rate and heart rate. If you feel obvious palpitations, shortness of breath, heat in the chest, dizziness, sweating, and exhaustion during exercise, it means you are exercising beyond your limits. If you exercise without changing your expression or heart rate, then you have not reached the exercise intensity. This means that your exercise cannot achieve the goal of enhancing your physical fitness and endurance, and you need to increase the intensity.

4. Exercise time

Make the most of your exercise time

Generally, each aerobic exercise session should not be less than 20 minutes and can be as long as 1 to 2 hours, depending mainly on personal physical condition. You can do aerobic exercise 3 to 5 times a week. Too few times will make it difficult to achieve your exercise goals.

5. Take it step by step

Exercise should be gradual

This is the basic principle of all sports training. The intensity of all exercises should gradually transition from low intensity to medium and high intensity. The exercise time should be gradually lengthened, and the number of exercises should be increased from a small amount to an increasing amount. The key is: to choose aerobic exercise based on your original physical condition and your own sports interests. Of course, you can also design an aerobic exercise prescription for yourself, because only you know your body best.