The purpose of weight loss is to increase muscle mass and reduce fat. Gaining muscle will make fat loss more efficient and make the body less likely to gain weight. The way to lose fat is to reduce calorie intake, while the way to gain muscle is to rely on exercise.
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The recommended exercise goal here is not to become an athlete or bodybuilder, but to make exercise a lifestyle habit, especially for people who rarely exercise before, from zero to having is a big change.
Aerobic exercise Aerobic exercises such as running, swimming, climbing etc. The frequency of breathing (the degree of panting) is controlled at a point where you can still speak. This is the best way to continue for 30-40 minutes. If aerobic training for more than one hour is not supplemented with carbohydrate food every half an hour, the body may break down muscles for energy instead, leading to muscle loss. When it comes to aerobic exercise, everyone will emphasize the need to continue doing it for more than 30 minutes, so if there is only a 20-minute gap, shouldn’t it be done at all? In fact, even exercising for 15 minutes is very beneficial. The purpose of aerobic exercise is to improve cardiopulmonary function and increase muscle endurance, and cardiopulmonary function is the basis of almost all exercises. If you have no habit of exercising before, you can start by climbing stairs and walking briskly. At the beginning, you don’t have to set the goal to exercise for 30 minutes continuously. You can adjust it according to your current state. It doesn’t matter if you start from 5 minutes. When you get used to it, you can slowly increase the weight. The point is to continue.
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＊Aerobic exercise training has a significant effect on lowering blood pressure for hypertensive patients. In addition, it can increase insulin sensitivity, improve blood sugar control in diabetic patients, and can also improve blood lipids and reduce the risk of heart disease. If you already have high blood pressure, heart disease, cardiovascular disease and other diseases, you must first confirm the intensity, type and precautions of the exercise with your doctor before exercising. It is also best to be accompanied during exercise. Anaerobic exercise The most common anaerobic exercise is weight training (resistance exercise). Through high-intensity muscle training, the muscles produce tiny strains, thereby eliminating weak muscle tissues and growing stronger muscles. Anaerobic exercise can increase muscle mass, improve basal metabolism, and reduce the chance of regaining weight.
Since weight training requires more knowledge to avoid injury and training intensity planning, it is best to ask an experienced friend or coach to build up retraining knowledge. Supplement carbohydrate food 30 minutes before exercise to provide energy during exercise, and supplement food according to the ratio of carbohydrate 3 to protein 1 within 30 minutes after exercise to help muscle repair and growth. For example, a tuna rice ball with a tea egg, or a sweet potato with a cup of yogurt.
＊As anaerobic exercise can greatly increase blood pressure in a short time, people who already have high blood pressure should switch to aerobic exercise.
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Medium intensity exercise, high intensity exercise Moderate-intensity exercise is to do exercises that will breathe a little and moderate effort, such as slow running, brisk walking, climbing stairs, dancing, etc. High-intensity exercise is exercise that consumes a lot of strength and shortness of breath, such as weight training, boxing aerobics, running, interval training and so on. But the degree of effort and panting varies from person to person. If brisk walking has made you feel very panting and tired, then brisk walking is a high-intensity exercise for you. Or cleaning has made you feel a little breathless, then cleaning can also be used as your medium-intensity exercise. According to the recommendations of the World Health Organization (WHO), do at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise every week. Exercise can not only improve the body's metabolic function, because the body secretes endorphins, it will also make people more confident, happier, and more emotionally stable, especially high-intensity exercise, the effect will be better.
Exercise plan Starting exercise "every day" is easier to build a habit than setting exercise for two or three days a week. Adjust the exercise intensity during daily exercise. For example, two days of the week for high-intensity exercise, other days for medium and low-intensity exercise, Sunday can be set as a relaxing exercise, such as yoga, stretching and other exercises that help relieve stress. Even if you feel tired that day, you can walk a little and tell your body that this time is the exercise time, so that the body can remember this rhythm. Weight loss drugs If BMI exceeds 27, and is accompanied by obesity-related diseases, or BMI exceeds 30, you can go to the outpatient clinic to consult a physician, and the physician will determine whether to prescribe weight-loss drugs to assist in weight loss. The effect of weight loss drugs can reduce 5% to 10% of your body weight in about a year. For example, if Mr. Chen weighs 100 kg, he can lose 5 to 10 kg in one year. It doesn't sound like very encouraging. In the past, many weight-loss drugs were taken off the shelves because of serious side effects. Therefore, adjusting eating habits and developing exercise habits are the core of weight-loss plans. Drugs can only be used as an aid.
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