Can doing fitness exercises at home help with weight loss

Doing fitness exercises at home can generally help with weight loss, and adhering to scientific exercise can help burn calories and promote fat metabolism.

Fitness exercises mobilize muscle groups throughout the body to participate in activities through aerobic exercise. Low to moderate intensity exercise lasting for more than 30 minutes can effectively deplete glycogen reserves in the body and activate the fat energy supply system. Regular fitness exercises can improve basal metabolic rate, promote the formation of calorie gaps, and have a more significant weight loss effect when combined with dietary control. Common exercises such as opening and closing jumps, high leg lifts, etc. have targeted exercise effects on fat accumulation areas such as the waist, abdomen, and lower limbs. Long term adherence can improve body fat percentage. When doing fitness exercises at home, it is important to maintain a frequency of 3-5 times a week, with a recommended duration of 40-60 minutes per session. During exercise, the heart rate should be controlled within the range of 60% -70% of the maximum heart rate to achieve good fat burning effects. Some populations may have limited weight loss effects due to insufficient exercise intensity or unadjusted diet. People with a larger body weight base should pay attention to joint protection when performing jumping movements, and can switch to low impact movements such as stepping. Individuals with underlying diseases such as cardiovascular disease and bone and joint disorders should adjust their exercise plan under the guidance of a doctor. If protein is not replenished in a timely manner after fitness exercises, it may cause muscle loss and affect the effectiveness of body fat improvement.

It is recommended to alternate fitness exercises with other forms of exercise to avoid plateau periods, and to do warm-up stretching before and after exercise. Maintaining a daily calorie intake below 300-500 calories, increasing intake of high-quality protein such as lean meat and eggs, and ensuring 7-8 hours of sleep can help improve weight loss efficiency. If there is no weight loss after continuous exercise for 3 months, potential issues such as thyroid function or insulin resistance should be investigated.