Advantages, precautions, and the best time for exercise to lose weight

What are the advantages of exercise for weight loss? What issues should be considered?

The key to weight loss is controlling your diet and increasing exercise, but there are many issues to pay attention to when using exercise to lose weight.

We know that physical exercise has many benefits. It promotes fat breakdown, conserves amino acids, and promotes muscle protein synthesis, significantly impacting metabolism and endocrine function. Exercise can lower blood lipids, especially triglycerides, and plasma insulin concentration also decreases significantly after exercise. Exercise can also improve myocardial function and reduce hypoxia, promoting the formation and development of myocardial collateral circulation, thereby enhancing myocardial function, which is extremely beneficial for obese individuals with cardiovascular diseases such as coronary heart disease. Exercise can also regulate the activity of the cerebral cortex, invigorating and boosting spirits, eliminating feelings of inferiority and anxiety in obese individuals, and strengthening their confidence in overcoming obesity and related diseases. Exercise can also improve the respiratory system, making breathing more powerful, allowing for the intake of more oxygen and the expulsion of excess carbon dioxide, which is beneficial for metabolism. Exercise can improve the excretory system, facilitating bowel movements in obese individuals suffering from constipation. Exercise can also increase limb flexibility and improve joint problems and slow movement in obese individuals.

However, to achieve the desired weight loss effect through exercise, the following points should be noted:

(1) Obese people with organ inflammation are not suitable for exercise immediately. It is best to treat these diseases before considering exercise to lose weight and improve physical fitness, such as acute and chronic hepatitis, nephritis, severe cardiovascular disease, tuberculosis, diabetes, hypertension, etc.

(2) Beginners should develop a plan, analyze their exercise intensity, and gradually increase the intensity and amount of exercise. Generally, exercises can be categorized as follows: Level 1 intensity exercises include walking, housework, and preparing meals; Level 2 intensity exercises include brisk walking, Tai Chi, cycling on flat ground, and calisthenics; Level 3 intensity exercises include jogging, table tennis, volleyball, and cycling on slopes; and Level 4 intensity exercises include rope skipping, soccer, and basketball. Everyone should choose an appropriate exercise intensity. For self-testing, you can calculate: Maximum age-corrected heart rate (beats/minute) = (220 - age) × 75%. For example, if you are 50 years old, your maximum activity intensity should be controlled at (220 - 50) × 75% = 128 beats/minute. This means that a heart rate of 128 beats/minute is the most tolerable exercise intensity. For seniors over 60, the intensity of exercise should not exceed 120 times per minute. They should also observe whether there is any imbalance in various systems or fatigue that is difficult to eliminate after exercise. If the above phenomena occur, it indicates that the amount of exercise is too large and should be readjusted.

(3) Pay attention to the exercise procedure. Every complete exercise process should consist of three parts: warm-up, dynamic phase, and cool-down. The warm-up, also known as the preparatory activity, generally lasts 5-10 minutes. The body needs to gradually overcome the inertia of its organs before moving from a resting state to a certain intensity. This should begin with a walk, purposefully moving various joints and parts of the body to avoid injury to any joint or tissue due to exertion during the main exercise. The dynamic phase is the main exercise period, lasting approximately 20-40 minutes, or depending on individual circumstances. During this phase, avoid excessive tension and relax the body frequently. The cool-down, also known as the cool-down, lasts approximately 3-5 minutes. Gradually reduce the intensity of the exercise to prevent discomfort such as nausea, dizziness, or cramps caused by sudden cessation of activity.

(4) Keep a record of your weight loss exercise. At the beginning of your exercise, you should accurately record your weight and overall condition. Then, check your progress every two weeks. If the results are not good, you can consult relevant experts to improve your exercise methods. If the results are obvious, you can increase your confidence in losing weight.

How long does it take to see results from bodybuilding? When is the best time to start bodybuilding training?

The most important aspect of bodybuilding training is to proceed gradually and persevere. Only through consistent, scientific, and regular training can the desired results be achieved.

For women new to bodybuilding, the first two months should focus on mastering the techniques to develop basic strength. Starting in the third month, gradually increase the intensity of exercise to see results; avoid rushing the process.

The best time for bodybuilding workouts is between 4 and 6 PM. This is because the body's energy levels are highest at this time, and energy metabolism increases significantly during exercise. Furthermore, the body's biological clock is at its peak during this period, resulting in abundant energy and sufficient nutrition and rest after dinner and sleep. Exercising at this time is beneficial for muscle growth and helps consolidate the effects of your workout.