Can push ups and sit ups help with weight loss

Push ups and sit ups can help with weight loss, but they need to be combined with dietary control and other aerobic exercises to achieve the desired results. Push ups mainly enhance the strength of the upper limbs and core muscle groups, while sit ups target the abdominal muscles. Both can increase basal metabolic rate, but their fat burning efficiency is limited when performed alone. Push ups and sit ups are resistance training that burn energy through muscle contractions, and long-term persistence can increase muscle mass. Muscle tissue is more metabolically active than adipose tissue and consumes more calories even when at rest, indirectly promoting fat breakdown. But this type of exercise consumes less calories per unit of time than aerobic exercises such as running and swimming, and requires a longer duration to show weight loss effects. It is recommended to repeat each movement 15-20 times, complete 3-5 groups, train 3-4 times a week, and supplement with protein to avoid muscle loss. For people with high body fat percentage, relying solely on these two types of exercise is difficult to achieve significant weight loss. Due to the absence of local weight loss, abdominal fat needs to be reduced through systemic calorie deficit. If the diet is not controlled after exercise and the intake of calories exceeds the expenditure, it may actually lead to weight gain due to muscle growth. Patients with hypertension and lumbar disc herniation should be cautious when performing sit ups to avoid injury caused by excessive spinal curvature.

Weight loss should mainly rely on aerobic exercise, such as brisk walking, skipping rope, cycling, etc., combined with strength training such as push ups and sit ups to improve metabolism. Daily calorie intake should be controlled within a reasonable range, increasing the proportion of vegetables, fruits, and high-quality protein, and reducing refined carbohydrates and fats. maintaining at least 150 minutes of moderate intensity exercise per week, as well as ensuring adequate sleep and water intake, is necessary to achieve a healthy and long-lasting weight loss effect.