Should overweight people start with aerobic exercise or equipment for weight loss

It is recommended that overweight people start with aerobic exercise as a priority for weight loss, and combine it with appropriate equipment training for better results. Aerobic exercise can quickly burn calories, while equipment training can help improve basal metabolic rate. Aerobic exercise is more friendly to people with a larger body weight base, such as brisk walking, swimming, cycling, and other low impact activities that can reduce joint pressure. This type of exercise can directly mobilize fat for energy supply, with a higher initial fat loss efficiency and a more significant effect lasting for more than 30 minutes each time. In the initial stage of equipment training, the principle should be based on light weight and multiple groups, with a focus on activating large muscle groups. Compound movements such as squats and hard pulls can stimulate multiple groups of muscles to work together. When combining the two, the sequence of aerobic warm-up followed by equipment training can be adopted to avoid sports injuries. In special circumstances such as severe joint injuries or abnormal blood pressure, water exercise or rehabilitation equipment should be selected under the guidance of a doctor. Jumping aerobic exercise can increase the burden on the knee joints in obese individuals, making it more suitable for sitting posture equipment training combined with dietary control. Postpartum obese women should prioritize pelvic floor muscle repair training before gradually incorporating aerobic exercise. Middle aged and elderly obese individuals should avoid high-intensity interval training and instead use gentle aerobic exercises such as Tai Chi combined with elastic bands for safer training. During weight loss, it is necessary to ensure daily protein intake and choose high-quality protein sources such as chicken breast and fish meat to avoid excessive dieting and muscle loss. Timely replenish electrolytes after exercise, gradually increase exercise intensity, and maintain a training frequency of 3-5 times a week. It is recommended to undergo regular body fat percentage testing, adjust the ratio of aerobic and anaerobic exercise according to the body's adaptation, and consult a professional fitness coach to develop personalized plans if necessary.