How to exercise to lose weight

Weight loss can be achieved through aerobic exercise, strength training, high-intensity interval training, increased daily activities, and adjustments to exercise plans. Exercise for weight loss requires a combination of dietary control and lifestyle improvement to achieve the desired results.

1. Aerobic exercise

Aerobic exercise is the basic way to lose weight and can effectively burn body fat. Common aerobic exercises include jogging, swimming, cycling, etc. These exercises can improve cardiovascular function and promote fat breakdown. It is recommended to do 3-5 times a week, with each session lasting 30-60 minutes. The intensity of exercise should be able to speak normally but not easily. Aerobic exercise is suitable for most people, but those with knee discomfort should choose low impact exercises such as swimming or elliptical exercise.

2. Strength Training

Strength training helps increase muscle mass and improve basal metabolic rate. Common training methods include squats, push ups, and equipment training, which can stimulate the growth of large muscle groups. Muscle tissue consumes more energy than adipose tissue, and long-term strength training can help the body burn more calories at rest. It is recommended to perform 2-3 strength training sessions per week, targeting different muscle groups each time and paying attention to proper movement to avoid injury.

3. High intensity interval training

High intensity interval training can achieve good weight loss effects in a short period of time. This training method alternates between high-intensity exercise and low-intensity recovery, such as a 30 second sprint followed by a 1-minute slow walk, repeated in multiple groups. High intensity interval training can increase excessive oxygen consumption after exercise, allowing the body to continue burning calories after training. This training method is highly efficient, but patients with cardiovascular disease should undergo it under the guidance of a doctor.

4. Increasing daily activities

Increasing the amount of daily activity is an easily overlooked way to lose weight. Taking more stairs and less elevators, walking instead of short distance transportation, standing for work, etc. can all increase heat consumption. Although these activities consume little in a single session, the cumulative effect is significant. Using a pedometer to record daily steps, aiming for 8000-10000 steps, can help develop an active lifestyle.

5. Exercise Plan Adjustment

Regularly adjusting exercise plans can avoid plateau periods. The body will adapt to a fixed movement pattern, resulting in reduced consumption. The type, intensity, or duration of exercise should be changed every 4-6 weeks, such as changing aerobic exercise from jogging to swimming, increasing the weight of strength training, etc. Cross training combined with different types of exercise can not only comprehensively exercise the body, but also continuously stimulate metabolism.

Weight loss exercise requires long-term persistence, combined with a balanced diet and sufficient sleep. Warm up and stretch before and after exercise to avoid injury. Overweight individuals should start with low-intensity exercise and gradually increase the difficulty. If you have chronic diseases or discomfort during exercise, you should consult a doctor or professional coach. Recording exercise data and body changes can help maintain motivation, but do not overly focus on short-term weight fluctuations. Changes in body fat percentage and circumference can better reflect the true weight loss effect.