Four effective aerobic exercises for women

Is there effective way to lose weight for women?  I will recommend the following 4 kinds of aerobic exercises, pick one for yourself now!

Walk:

Medical research shows: walking quickly is one of the most simple and effective aerobic exercise. People should practise it according to their own health condition, strength ability, age and habits. Speed control in general should be 100-130 meters per minutes, not less than 20 minutes once. The best time is 30 minutes before or after the meal, in the fresh air and pleasant environment.

Jogging:

Jogging is the world's most popular method of aerobic exercise, good for the heart, prevent muscle atrophy, prevent heart disease, high blood pressure, atherosclerosis, obesity, and so on. Jogging pace should not be too fast, and keep it even, on the basis of not feeling uncomfortable, heart rate at 180 minus age per minutes. For example, a 30-year-old person, the heart rate when jogging should be 180-30 = 150 a minute. Exercising time should not be less than 20 minutes a day, 4 times a week.

Alternately running and walking:

There are two ways: One is to walk before run, that is, 1 minute runing after walking 1 minute, and alternate. Every two weeks to increase in the amount of exercise, shortening the walking time and increase the running time. The other is to start training by walking, then replace it with jogging. Exercise time is 20-30 minutes once, more than 4 times a week.

Swimming:

Swimming is a full-body exercise utilize the buoyancy, resistance, friction, as well as the weightlessness when human body in the water. It is suitable for all types of people. Swimming is similar to running, heart rate at 180 minus age per minutes. For example, a 30-year-old person, the heart rate when swimming should be 180-30 = 150 a minute. Exercising time should not be less than 30 minutes a day, 3 times a week.