What is the most effective way to lose weight? After so many years of the weight loss product market booming, this question still confuses a lot of people. Experts point out that currently there are two main categories of weight loss methods: food-based weight loss and natural weight loss. However, the most effective and safest path to actually losing weight is one - exercise. Appropriate exercise often helps people lose weight quickly and keeps their weight within a normal range. So what kind of exercise is most conducive to weight loss?
In terms of choosing an exercise program, generally you can choose activities with a medium or fast rhythm. Uniform-speed running over a set distance (1500-3000 meters), tennis, badminton, aerobics, sports dancing, etc., are all relatively ideal.
Regarding the intensity of exercise, moderate intensity is more suitable. This is because exercising at a moderate intensity, from the perspective of energy metabolism, can promote the transformation of fat in the body into free fatty acids which enter the bloodstream and are consumed as energy during exercise. Free fatty acids that have not been consumed will no longer be converted back into fat. At the same time, moderate-intensity exercise does not increase appetite, avoiding the intake of more energy due to exercise, which could exacerbate the accumulation of fat in the body. How can we control the intensity of exercise within the moderate range? Usually, it can be controlled through heart rate measurement. Here, we introduce the moderate-intensity heart rate control range for people of different ages: 20-39 years old, 125-135 beats per minute; 40-49 years old, 115-130 beats per minute; 50-59 years old, 110-125 beats per minute; over 60 years old, 110-120 beats per minute.
As for the timing of fitness exercise, it is advisable to schedule fitness and weight loss exercises 2 hours before dinner, as studies have shown that this yields the best results.
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