How effective is fitness for weight loss?

There are many reasons and types for being in poor shape. The most common one is that too much fat accumulates in the body, forming excess fat. At this time, you must lose weight as soon as possible, not only to have a good figure, but also to avoid health risks. If fat accumulates in the body for a long time, it will affect the body's absorption of other nutrients and threaten health. So what is the effect of fitness and weight loss?

1. Exercise intensity varies from person to person

Get close to but not exceed the "target heart rate". Generally speaking, the target heart rate is 170-age. If you are 60 years old, the target heart rate is 170-60=110 (beats/minute). When you exercise, you can count your pulse at any time. If your heart rate is controlled below 110 beats per minute, the exercise intensity is appropriate. Of course, this refers to healthy athletes, and the weak and sick are not included. If your heart rate during exercise is only 70 to 80 beats per minute, which is far from the target heart rate, it means that you have not yet reached the training standard for aerobic exercise.

2. Exercise should last no less than 20 minutes

Duration: For generally healthy people, each aerobic exercise time should not be less than 20 minutes, and can be as long as 1 to 2 hours, mainly depending on the individual's physical condition. You can do aerobic exercise 3 to 5 times a week. Too few times will make it difficult to achieve your exercise goals.

3. Beware of discomfort after exercise

After-symptoms refer to the uncomfortable feeling after exercise, and are also a measure of whether the amount of exercise is appropriate. After exercise, most people may feel mild discomfort, fatigue, muscle soreness, etc., which will disappear quickly after rest. This is a normal phenomenon. If the symptoms are obvious, such as feeling exhausted and having muscle pain, and they do not go away after a day or two, it means that excessive intermediate metabolites are accumulating in the cells and blood circulation. This is the consequence of anaerobic exercise. You should reduce the amount of exercise next time.

4. Gradual progress is the basic principle

The intensity of exercise should gradually transition from low intensity to moderate intensity; the duration should gradually increase; and the number of exercises should increase from a few to a lot. All of the above should be increased slowly within the range of personal adaptability, and don't rush for quick results. The elderly, infirm or people with chronic diseases should pay more attention to the scale of exercise.

Through the above introduction, everyone has a clear understanding of the effect of fitness and weight loss. In fact, there are many ways to lose weight, and fitness is just one of them, and it is also the healthiest and most effective one. If you improve your lifestyle habits and eat a balanced diet while exercising, you can achieve better weight loss results.