What exercises can be done for large base weight loss

Large base weight loss can be achieved through low impact aerobic exercise, resistance training, and underwater exercise, while avoiding high-intensity or high joint load activities. The large population of SEP needs to prioritize joint protection during exercise due to their high body weight. Low impact aerobic exercises such as brisk walking and elliptical machine training can effectively burn heat and reduce knee pressure. It is recommended to do them multiple times a week, and the duration of each exercise can gradually be extended to more than half an hour. In conjunction with heart rate monitoring, controlling exercise intensity within the low to moderate range of maximum heart rate can promote fat breakdown and avoid excessive fatigue. Adequate warm-up and stretching before and after exercise can help prevent sports injuries.

Underwater activities such as walking or swimming use the buoyancy of water to reduce joint burden, while the resistance of water can enhance energy consumption. Resistance training should choose self weight movements or lightweight equipment, with a focus on exercising large muscle groups to improve basal metabolic rate. The exercise plan should be gradual and can be divided into multiple short-term exercises in the initial stage, gradually increasing the duration and intensity after adaptation. If joint pain or discomfort occurs, stop immediately and consult a professional physician or rehabilitation therapist to adjust the plan.

Large base weight loss should be combined with dietary management, with daily calorie intake slightly lower than consumption, ensuring high-quality protein and dietary fiber intake. Supplement appropriate amounts of water and electrolytes before and after exercise, and avoid exercising on an empty or full stomach. It is recommended to regularly check body fat percentage and muscle mass, and adjust exercise plans according to changes in the body. Long term adherence to low-intensity exercise combined with lifestyle improvement can achieve safe and effective weight loss effects. If necessary, seek guidance from professional fitness coaches or nutritionists.