Now aerobic exercises are not only women’s first choice, but also men’s first choice. Below are five effective aerobic exercises for men.
One California fitness coach Casey Stevens said put on a weight bearing waistcoat when running, which can helps to burns 10% more heat. Waistcoat can maximum load about 36 kg. You can put these weight bearing things into the pocket of waistcoat. Stevens said the effect of waist coat is better than sandbags and dumbbell. It’s good for control body posture. For security, do not bear 20% than body weight. If you don’t like this way, you can try to hold two poles on hand. It also can help to you burn 20~25 heat.
Everybody knows that swimming is a great way to keep fit. It can improve cardio pulmonary function. Many people can’t swim, but you can walk in the pool instead. For people swimming to lose weight, should pay attention to the speed, do not swim too quickly.
Running outside may inflect by environment. You can choose running machine instead. Lose weight by starting a regular treadmill or outdoor running routine. The average 125-pound woman burns more than 21 calories per mile running at a 12-minutes-per-mile pace. The faster the pace, the more calories you burn. Steady runs mixed with interval training, up to six days a week, will encourage the pounds to fall. Your goal is to increase your time to burn more calories. Gradually increase your pace until you can run a mile in 9 minutes for two miles. Because you are running hard, you are probably going to be hungrier than ever. Resist the temptation to eat more--this will sabotage your weight loss efforts. Running is simple math of calories in, calories out during your run. Eat smaller portions of healthy, clean food such as vegetables, fruit, lean meats, nuts and low-fat dairy. Hydrate often and listen to your body to ensure injuries and muscle strains don’t go unnoticed.
Aerobic exercise is the best way to slim down. It includes all kinds of aerobic gymnastics, running, riding, swimming, skipping and so on. Aerobic exercise can improve heart function, and good for slimming. You can choose the aerobic exercise you like according to your body.
Thirty minutes of daily aerobic exercise is recommended for general fitness purposes. When exercising for the purpose of weight loss it's better to do more than 30 minutes. A daily aerobic workout of 45 minutes or longer is suggested by the American Council on Exercise for those working out to lose weight.
Aerobic exercise alone sometimes will not yield weight loss results unless your diet keeps calories under control and you build your muscles through strength training. Use the Calorie Calculator to estimate your daily caloric needs. In setting your daily calorie allowance, deduct 500 from this estimate; this will create a calorie deficit. You can use aerobic exercise to then create in even larger deficit gap to accelerate weight loss.
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