Many of our friends who want to lose weight will choose some aerobic exercise to lose weight. When we are doing aerobic exercise to lose weight, we also need to pay attention to some fitness and weight loss exercise scales. These are the three kinds of fitness activities that need to be well controlled. If you master them, it will greatly enhance your weight loss results.
First: Stretch before exercising.
Before starting fitness exercises, make sure to do about 10 minutes of warm-up training. This can make your body more flexible and give it a good warm-up stretch to train various joints and ligaments in your body effectively, enhancing flexibility as a foundation for subsequent exercises. Before stretching, it is recommended to do some low-intensity dynamic stretching exercises, such as kicking or slow running, which are low-intensity activities.
Second: Control the training intensity.
Generally, our training intensity has a significant relationship with the heart rate during aerobic exercise. The standard aerobic exercise heart rate for everyone is 170 minus your age, for example, if you are 40 years old, your aerobic exercise heart rate would be 170-40=130, meaning your exercise heart rate should be 130 beats per minute.
If your exercise heart rate is 70 beats per minute, your training intensity will be low, below the standard level and not reaching the level your body can tolerate. Conversely, if you exceed this standard value, your training intensity will be too high, potentially causing harm to your body.
Third: Maintain a prolonged training duration.
This depends on your body condition. It is generally recommended to exercise for about an hour. However, if your training plan can be extended to two hours, scheduling four training sessions per week can achieve the desired training results.
