What are the aerobic exercises that are suitable for doing at home? The most suitable aerobic exercises for weight loss in autumn

Aerobic exercise should be carried out consistently. Trying various types of exercise will help you develop in an all-round way. Warming up beforehand and cooling down afterwards are essential for all exercises. The following is a list of the most suitable aerobic exercises for weight loss in autumn and aerobic exercises suitable for doing at home. I hope it will be useful to you.

Contents of this article

1. Aerobic exercise suitable for doing at home

2. The most suitable aerobic exercise for weight loss in autumn

3. Precautions for aerobic exercise

Aerobic exercises to do at home

Each movement lasts 30 seconds, and two movements form a set. You can rest for 10 seconds after each set of movements.

【Group 1】Warm up

First, do a warm-up before exercising. The first move is very simple, which is to twist your hips left and right. Put your hands on your waist and take turns to stretch one leg behind the other leg, moving your hips to the side, and keep your shoulders forward without twisting.

Next, the second movement is to raise your legs to the left and right, trying to raise your legs as high as possible until they touch your hands.

【Group 2】

Cross-legged toe touch: After resting for 10 seconds, start the second set of movements. Extend the left leg behind the right leg, touch the right toe with the left hand, and then when the right leg is extended behind the left leg, touch the left toe with the right hand.

Plank: Tighten your abdomen, keep your waist, back and legs in a straight line, inhale through your nose and exhale through your mouth.

【Group 3】

Back lunge: Switch your left and right legs into a back lunge, with your legs wider open. You can also hold on to a wall or chair to maintain balance.

Bend over and do a plank: Stand up straight, bend over and put your hands on the ground. Step your legs back into a plank position. Step out one step with each leg and then bring them back. Step your feet back to your hands, then bend over and repeat the movement.

【Group 4】

Plank variation: After changing from bent arms to straight arms, lift your hands and limbs alternately, keeping your abdomen tight throughout the process.

Half lunge: Lift your back leg forward and clap your hands under your leg, then lower your leg back. Do this for 15 seconds on each leg.

【Fifth Group】

Simple push-ups: Stand at the back of the yoga mat, bend over and touch the ground with your hands, crawl forward to the plank, lower your knees, and do simple push-ups.

After completing the above five sets of movements, start again from the second set of movements. If you feel tired, you can take a break before continuing.

The best aerobic exercise for weight loss in autumn

1. Running

Running is the best aerobic exercise

Effect index: ★★★★★

Suitable for: Almost all people

Running is currently the best aerobic exercise. It can enhance blood circulation, improve heart function, improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis, and enable the brain to work normally. Running can also effectively stimulate metabolism, increase energy consumption, and help lose weight and keep fit.

Technical points: Each session should be no less than 40 minutes, and the speed should be mainly medium speed or jogging.

2. Mountain climbing

Mountain climbing is more effective in exercising your cardiopulmonary function

Effect index: ★★★★

Applicable people: Patients with hypertension, coronary heart disease, etc. should do it according to their ability

The temperature in late autumn does not feel very cold, but the air temperature decreases as the height of the hill increases. In addition, the temperature difference between morning and evening is large. Climbing at this time can also keep the body's temperature regulation mechanism in a state of tension, thereby improving the body's ability to adapt to environmental changes. In addition, climbing is more effective in exercising the cardiopulmonary function.

Technical points: Climb slowly and adjust to the temperature by adding or removing clothes when going up and down the mountain.

Badminton and cycling for weight loss in autumn and winter

3. Badminton

Badminton can help you maintain weight loss without rebounding

Effect index: ★★★★

Suitable for: Almost all people

Compared with outdoor sports, this kind of indoor sports makes people feel comfortable, but don’t underestimate its exercise effect. According to relevant data, the intensity of a regular badminton game is greater than that of a football game.

Technical Tips: Warming up before exercise is essential to avoid injury.

4. Cycling

Cycling over hills, combining fast and slow, can burn more calories

Effect index: ★★★★

Suitable for: Almost all people

Climbing hills, combining fast and slow steps, can burn more calories.

Cycling is best done outdoors. If you feel comfortable outdoors, you can use different intensities and paces, or ride on different terrains, such as changing your route and adding hills.

You can try rhythm training, where you pedal up and down. Try to pedal evenly and smoothly, don't jump on the seat, and keep your upper body relaxed. You can also try intensity training, where you can ride slowly for most of the ride, and even talk while riding.

You can also do interval training, riding at a relatively fast speed for 5 minutes, then riding at a relaxed speed for 10 minutes, and then riding fast for 5 minutes. Changing the rhythm and intensity of exercise can make the exercise process interesting and form different intensities of stimulation.

Aerobic exercise precautions

First, it should be noted that aerobic exercises are best done every day, such as walking, running, swimming, cycling, mountain climbing, aerobics, Tai Chi and other long-term and intense exercises. As for the frequency of exercise, you can exercise for 30 minutes at a time, or two or three times a day, 10 minutes each time, and a total of more than 30 minutes. For people who want to lose weight, you can do low-intensity exercise, each time for more than 45 minutes.

Second, warm-up exercises before aerobic exercise are essential. The warm-up process is the preparation activity, which generally refers to using low-intensity aerobic fitness to gradually get your body into good condition, slowly increase your body temperature, increase your heart rate, and breathe faster and faster, so that blood circulation is faster, oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. It is best to warm up until your body starts to sweat slightly, and the warm-up time is 5 to 10 minutes. When it is cold, the warm-up time should be increased.

Third, you need to "cool down" after exercise. You need to warm up before exercise. Similarly, in order to prevent muscle and bone damage, you should also do a few minutes of "cool down" after exercise. Do not sit down or lie down to rest immediately. Because during exercise, blood circulation speeds up and blood flow increases, especially in the limbs. If you stop exercising immediately, blood will accumulate in the lower limbs and cause extra burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness and lightheadedness. Therefore, after achieving the purpose of exercise, you should relax for 5 to 10 minutes, that is, gradually reduce the intensity of exercise and slowly return to a quiet state.