Diseases and Exercise
I. Before exercising, a doctor should examine the patient to check for any underlying medical conditions, especially cardiovascular complications, to help select appropriate exercise programs and intensity. Many patients who are obese also have organ diseases, or even serious organic lesions. These patients are not suitable for immediate exercise; they should first treat these diseases before considering suitable exercise programs to improve their physical condition and lose weight. For example, those with viral hepatitis, nephritis, severe cardiovascular disease, hypertension, diabetes, tuberculosis, etc., are not suitable for immediately starting exercise for weight loss.
II. Classification of Exercise Intensity
We roughly divide exercise into four levels based on the amount of exercise: Level 1 intensity exercise includes housework, preparing three meals a day, walking, etc.; Level 2 intensity exercise includes calisthenics, Tai Chi, moderate-speed walking, cycling on flat ground, etc.; Level 3 intensity exercise includes jogging, playing table tennis, playing volleyball, cycling on slopes, etc.; Level 4 intensity exercise includes rope skipping, playing basketball, playing soccer, etc. Everyone should choose a suitable exercise program.
III. Exercise for Weight Loss When exercising, avoid arbitrarily increasing the amount of exercise in pursuit of weight loss. A suitable and orderly plan is crucial for achieving effective weight loss. For someone just starting out with exercise for weight loss, the first step is to develop a reasonable plan, analyze their suitable exercise intensity, and gradually increase the intensity and amount of exercise. So how do you calculate the appropriate exercise intensity? We can do a self-test like this: Maximum age-corrected heart rate (beats/min) = (220 – age) × 75%. For example, if you are 40 years old, then your maximum activity intensity should be controlled at (220 – 40) × 75% = 135 beats/min. That is to say, an exercise intensity where your fastest heart rate during exercise is 135 beats/min is tolerable. As for people over 60 years old, the exercise intensity should not exceed 120 beats/min. In addition to monitoring heart rate, it’s also important to observe for persistent fatigue or even systemic imbalances after exercise. If these occur, the exercise intensity may be too high, and adjustments should be made to gradually adapt to the increased intensity.
IV. Exercise Procedure for Weight Loss There is also a procedure for weight loss through exercise. Generally, a complete exercise program consists of three parts: warm-up, power-up, and finish. The warm-up, also known as preparatory activity, usually lasts 5-10 minutes. It allows the body to gradually transition from a resting state to an active state, preparing the body’s organs and tissues, which are usually inactive, for exercise. Start with simple, low-intensity movements like arm swings and leg kicks to consciously loosen the joints and muscles, preventing injury during the main exercise. The power-up, also known as the main workout, generally lasts 20-40 minutes, but the duration can be adjusted based on individual physical conditions. It’s important to note that during the entire active phase, avoid keeping your body in a state of excessive tension and relax frequently. The cool-down phase, also known as the recovery phase, typically lasts 3-5 minutes. The purpose of the cool-down is to gradually reduce body activity and return to a calm state, preventing discomfort such as dizziness, nausea, and cramps that can occur from abruptly stopping activity.
V. Exercise and Weight Loss Record Maintaining an exercise and weight loss record is essential for anyone implementing a weight loss plan. Especially in the initial stages, accurate recording of weight and overall body condition is crucial. Follow-up checks should be conducted every two weeks. If weight loss is not satisfactory, consult a specialist to revise the exercise plan and find one that suits you best. Good weight loss results will further boost the patient’s confidence in their weight loss journey.
