The principle of exercise for weight loss one: Adhere to aerobic exercise
Since fat metabolism can only occur with the presence of oxygen, aerobic exercise is the best workout method for weight loss. Effective aerobic exercise has three conditions: adequate oxygen participation; engagement of most muscle groups in the body during exercise; maintaining the activity for 20 to 40 minutes. There are many forms of aerobic exercise, mainly including brisk walking, jogging, swimming, hiking, cycling, and aerobics.
The principle of exercise for weight loss two: Achieve moderate exercise intensity
The exercise prescription for controlling obesity must reach a moderate intensity; too little is ineffective, and too much can harm health. The exercise intensity can be self-assessed through pulse (heart rate); the immediate post-exercise pulse is calculated by subtracting age from 170 beats per minute (for example, if you are 60 years old, the pulse would be 110 beats per minute), indicating appropriate exercise intensity. If below this value, with “no change in complexion and no rapid heartbeat,” it indicates insufficient exercise; if above this value, it indicates excessive exercise intensity.
The principle of exercise for weight loss three: Consume at least 300 kilocalories each time
This is equivalent to walking 5 kilometers, cycling 20 kilometers, or swimming 1500 meters. Weight loss exercise should be progressive; energy expenditure can be gradually increased from 240 kilocalories per day to 320 to 400 kilocalories per day, eventually reaching an appropriate level of 640 kilocalories per day.
The principle of exercise for weight loss four: Tailor the exercise prescription to the individual
The exercise prescription is best formulated by professional weight loss institutions. Through the use of equipment such as a treadmill or power bike, aerobic exercise capacity can be measured, and based on the obtained data and the physical condition of the obese individual, a weight loss plan should be developed. During the exercise control process for the obese, it is also necessary to continually adjust the exercise prescription; there should be no exercise without a prescription, nor should one prescription be used indefinitely.
