Article 24: Exercise Methods for Weight Loss – Walking and Inversions

Exercise and weight loss

Appropriate exercise can be very effective for weight loss. A special report by a committee of the American Medical Association stated, "Numerous examples show that exercise, in addition to burning calories, plays a very beneficial role in regulating metabolism and preventing obesity." The famous 18th-century French physician Tissot once said, "Exercise, in its effects, can replace medicine, but no medicine can replace exercise."

There are many types of exercise (such as walking, running, cycling, gardening, playing table tennis, etc.) suitable for people of different ages. Maintaining a certain amount of exercise daily can increase energy expenditure and help with weight loss. It is crucial to be consistent with whatever form of exercise you choose and to consciously seek out opportunities to exercise. For example, when going shopping, don't just take a vehicle without thinking; if the walk is less than 13 minutes, consider walking instead of driving. Don't just sit and chat with friends and neighbors; try walking and talking at the same time.

There's a very simple way to get rid of belly fat: try to pull your stomach in as much as possible, while breathing naturally and slowly counting from 1 to 10 each time. You can do this while standing or walking, and do it at least 6 times a day. After one or two months, your belly fat will disappear, and your figure will improve accordingly.

Exercise is a highly recommended method for weight loss, but it's important to remember that if you consistently overeat and don't improve your eating habits, relying solely on exercise to lose weight will be difficult. For example, if you cycle vigorously for half an hour, you might burn 200 to 280 calories. However, if you immediately eat a piece of cake, the calories burned will be replenished, rendering the exercise ineffective.

Here are some common and effective exercise methods for weight loss.

Walking for weight loss

Walking is one of the simplest and safest ways to lose weight. Walking can be fast or slow, suitable for people of different ages and degrees of obesity. However, there are some points to consider when walking; simply strolling lazily won't yield the desired results. When walking, keep your chest up, stomach in, and walk briskly and energetically. Obese individuals can adjust their walking speed and distance according to the flexibility of different parts of their body, doing what they can. Success depends on consistency.

Walking can help with weight loss because it allows for the full burning of free fatty acids in the bloodstream and continuously releases these fatty acids from stored fat cells into the bloodstream, causing the fat cells to shrink and thus reducing weight. Of course, combining walking with a diet will yield the best weight loss results.

Inverted weight loss

Studies have shown that inversions can eliminate abdominal fat, improve body shape, and enhance fitness. Therefore, many people in the West practice inversions. Some companies even incorporate inversions into their workplace exercises, aiming to prevent obesity, lose weight, and improve fitness.

This theory posits that people's daily postures are either upright or lying down, with sitting being an intermediate state between the two. What's lacking is the inverted posture. Living a life in only one monotonous physical posture is harmful.

Inverted postures often cause a rise in blood pressure and intraocular pressure, so people with hypertension, arteriosclerosis, glaucoma, or spinal problems should avoid them. Those with a history of stroke should absolutely not do it. Even for the average person, the duration should be gradually increased, and most should not exceed 5 minutes.

Dancing to lose weight

Dancing is a proactive, full-body workout with a high intensity, especially disco, making it beneficial for weight loss. Disco dancing is characterized by large hip movements and continuous contraction of the gluteal muscles, effectively reducing fat in the hips and thighs. Tests have shown that the intensity of disco dancing is equivalent to running 8-9 kilometers per hour, swimming 45-50 meters per minute, or cycling at 20-25 kilometers per hour. This level of exercise has a significant weight-loss effect, is enjoyable, and is easy to maintain.

If you plan to lose weight by dancing disco, you should dance 3 times a week, for 25 minutes each time, and your heart rate should reach 110 to 130 beats per minute.

Aerobics for weight loss

(1) Back Exercises for Weight Loss: A person with a healthy and beautiful physique should have well-developed body parts, including normal development of the spine and ribcage, as well as full and strong muscles. We often see some young people, especially those with a slender build, whose skeletal development is not abnormal, but whose physique is not beautiful because they neglect back muscle exercises. Therefore, many people tend to accumulate excessive fat on their backs, especially below the shoulder blades, making their backs too broad and unattractive. Below are four back exercises for practice.

In the first section of Group A, stand with your feet shoulder-width apart, raise your left arm horizontally and hold onto a wall or other support, let your right arm hang naturally, keep your hips still, and look straight ahead.

Raise your right arm and bend it to the left along with your upper body, keeping your arm straight and palm facing up. Then return to the starting position. Keep your arm straight and move quickly when returning to the starting position. Repeat this several times, alternating arms.

The second section involves sitting on the ground with your legs as far apart and straight as possible, arms extended to the sides. Extend your arms straight forward and to the left, trying to touch the instep of your left foot. Repeat several times on each side. With your body still to the left, extend your arms straight down your legs, touch your left foot with your right hand, and raise your left hand upward, palm facing up. Repeat several times on each side.

In the third section, sit cross-legged on the ground, chest out, abdomen in, and arms naturally at your sides. Extend your left arm straight and support yourself with your right hand on the ground. As you bend your upper body to the left, extend your right arm straight up, palm facing up. When returning to the starting position, use your arm to push off. Repeat several times on each side.

In the first section of Group B, stand with your feet shoulder-width apart and raise both arms overhead while inhaling. Bend forward, lower your arms, and then raise them back as high as possible, using your back muscles. Keep your legs straight. Repeat 10 times.

For the second section, stand with your feet shoulder-width apart and arms at your sides. Bend forward as far as possible, straightening your arms while inhaling. As you exhale, extend your arms straight back from in front of your legs, counting to 5. Then bring your hands back while inhaling. Repeat 10 times, then stand up.

In the third section, stand with your legs apart while inhaling. Extend both arms back as far as possible, keeping them straight, count to 5, and exhale while lowering your arms. Repeat 10 times, gradually increasing the number of repetitions thereafter.

In the first section of Group C, kneel on the ground with toes pointed, buttocks resting on heels, body leaning forward, head close to knees, and arms extended forward as far as possible. Keep arms straight and close to the ground, and extend the upper body forward. With arms straight and close to the ground, slide the upper body forward at a moderate speed into a prone position while exhaling. Slowly return to the starting position while inhaling, and repeat 8-10 times.

The preparatory movements for the second section are the same as above. Place your hands behind your back and clasp them together. Lean your body back, straighten your chest, raise your head, hold for four or five seconds, and inhale at the same time. Lean your body forward, contract your abdomen, and lower your head (your forehead should touch your knees), and exhale at the same time. Repeat 7-8 times.

For the third section, assume a prone position with your hands clasped behind your back. Lift your body as high as possible while raising your head, hold for two or three seconds. Keep your legs straight, feet on the ground, and inhale. Return to the starting position while exhaling. Repeat 6-7 times.

In the fourth section, assume a prone position with arms at your sides, palms down. Straighten and bring your legs together, then slowly raise them upwards, arching your upper body slightly backwards. Inhale as you return to the starting position, exhaling simultaneously. Repeat 6-7 times.

In the first section of Group D, hold the stick in both hands in front of your body, stand with your feet wider than shoulder-width apart. Inhale through your nose while raising the stick overhead with both hands, keeping your arms straight. Then bend your arms, place the stick behind your neck, close to your back, and exhale as you extend your elbows backward. Hold for 5 seconds, then inhale while raising the stick. Repeat 10 times.

The second section follows the previous posture. Place the stick behind your back, bend your upper body forward at a right angle while inhaling. Raise your body while exhaling, and repeat 10 times.

The third section follows the previous posture. As you bend forward, straighten your arms and raise the stick upwards while exhaling. Repeat 10 times. Return to the starting position while inhaling. Lift your body while exhaling.