Just exercising aimlessly won't make you lose weight😱... What's the solution?🤔🤔

Everyone knows that exercise keeps the body healthy and is essential for dieting. However, there are times when it is overwhelming to figure out what kind of exercise to do and how to do it to lose weight. There is no single correct answer to performing the optimal exercise suited for me. Recently, the American health media 'HealthDay' introduced four exercise tips for weight loss.

 

Balancing Exercise and Diet

The key to weight loss is the harmony of exercise and nutrition. Dr. Russell Kamhi of the Sports Medicine Department at Northwell Health Orthopedic Institute in New York said, "Diet control accounts for 80% of weight loss," and "All efforts for weight loss will fail without dietary regulation." It is important to increase physical activity while reducing calories. The Mayo Clinic recommends reducing about 500 to 750 kcal per day to lose approximately 1.5 pounds (about 0.7 kg) per week. Exercise and physical activity not only help with weight maintenance but also prevent decreases in bone density and muscle mass.

 

◇Doing aerobic and strength exercises together

If weight loss is the main goal, it is recommended to combine aerobic exercise and strength training. Aerobic exercise should be performed for about 30 minutes and repeated 2 to 4 times a week. Strength training should last 30 to 60 minutes, with 8 to 12 sets per session. Short rest periods should be taken between sets. Dr. Kamhi said, "Aerobic exercise burns fat when you are in the target heart rate zone." The target heart rate zone can be easily calculated. Subtract your age from 220 to get your maximum heart rate, and then 50-70% of that is the target heart rate zone. A heart rate monitor is useful, but it’s enough to think of it as being slightly out of breath and finding it a little difficult to carry on a conversation. During fat-burning, you breathe through both your nose and mouth.

 

Choose exercises that you can enjoy and sustain

It is recommended to start with low-impact exercises such as cycling, swimming, or elliptical machines for aerobic exercise. Then, gradually increase the intensity by alternating walking and running on a treadmill. The same applies to strength training. Dr. Kamhi said, "Good beginner strength exercises include squats, lunges, step-ups, push-ups, rows, and planks," and "When doing strength training for weight loss, it is essential to include large muscle groups and leg exercises." Additionally, maintaining motivation is also important, and making exercise enjoyable is key. The U.S. National Library of Medicine (NLM) states, "The most important thing is to choose exercises you enjoy and can sustain," and recommends exercising with friends or taking classes such as dance or yoga.

 

Set goals and initiate change

It is recommended to check your body mass index (BMI) and consult with a doctor before starting a diet to set your goals. For example, aiming to lose 10 pounds (about 4.5 kg) can have a significant impact on health even with small changes. If you feel that there has been no progress for 1 to 2 weeks while exercising, it may be time to change your workout routine. Dr. Kamhi said, "Repeating the same exercise inevitably leads to stagnation in results," and "You don't have to change your workout daily or weekly, but a little variety can help your body change and grow."

 

 

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Diet therapy is about 80%~ As expected, exercise combined with diet control.

I think I should do it~ It's good to combine it with strength training.