What is the fastest exercise to lose weight for a large base

The recommended exercise for a large population to lose weight quickly and safely is low impact aerobic exercise, such as swimming, elliptical machine training, brisk walking, etc., combined with moderate strength training for better results. Exercise should be done gradually according to individual physical abilities to avoid joint injuries.

1. Swimming

Swimming is a typical low impact sport in water, and the buoyancy of water can reduce the pressure on joints caused by weight, making it suitable for people with a large body weight base. Whole body movements such as breaststroke and freestyle can simultaneously exercise cardiovascular function and muscle groups, consuming a higher amount of calories per hour. Pay attention to sufficient warm-up before and after exercise to avoid cramps caused by cold water stimulation.

2. Elliptical machine training

Elliptical machines achieve aerobic exercise by simulating climbing or walking movements, and pedal trajectory design can reduce knee joint impact. Adjustable resistance and slope to meet different intensity requirements. It is recommended to maintain heart rate within the fat burning range for at least 30 minutes each time. Keep the core tight during exercise and avoid knee joint adduction.

3. brisk walking

The intensity of brisk walking is between walking and jogging, with less pressure on the ankles and knees. It is recommended to choose a soft road surface such as a plastic track and wear sports shoes with good cushioning performance. In the initial stage, it can be started from 20 minutes per day and gradually extended to 45 minutes, with a step frequency of 100-120 steps per minute for optimal results.

4. Sitting posture cycling

Sitting posture cycling can disperse weight pressure and is suitable for protecting the lower limb joints of overweight people. Indoor spinning bikes or outdoor cycling are both suitable, with resistance set to slightly sweat but not pant. Pay attention to adjusting the seat too low, which can cause pain in the front of the knee. The correct height should be such that the legs are almost straight when the foot pedal is at its lowest point.

5. Resistance Training

Resistance exercises such as elastic band training and equipment pushing can help increase muscle mass and improve basal metabolic rate. Choose multi joint compound movements such as squat chair assist, hip bridge, etc., 12-15 times per group, 2-3 times per week. professional guidance is required during training to avoid compensatory movements causing injury.

For large-scale weight loss, it is necessary to adhere to the combination of exercise and dietary management. In the initial stage, exercise should be chosen based on reducing joint burden, and the weight loss rate should be controlled at 0.5-1 kg per week, which is relatively safe. Pay attention to hydration before and after exercise. If joint pain occurs, stop immediately and consult with advice. Exercise 4-5 times a week, gradually increasing the duration of each aerobic exercise to 40-60 minutes, combined with a high protein and high dietary fiber diet, to avoid rapid weight loss leading to skin relaxation or metabolic disorders.