Scientific exercise prescription: selection of aerobic exercise, intensity control, and the advantages of water exercise

Of course, exercise alone is not enough to achieve good results for many obese people. A comprehensive treatment plan, including surgery, diet control, and medication, is necessary for these individuals. Exercise for weight loss: 1. Exercise volume and intensity. The amount and intensity of exercise should be determined based on the obese person's age, physical condition, and any accompanying diseases. Before starting any exercise program, it is best to have a physical examination at the hospital to determine if there are any cardiovascular diseases, diabetes, or severe osteoporosis.

It's also important to understand the functions of organs such as the lungs, liver, and kidneys to determine whether you are suitable for weight loss exercises, and if so, which types of exercises. Generally, young obese individuals without underlying medical conditions can engage in high-intensity exercises such as swimming, mountain climbing, and ball games (such as basketball, soccer, and table tennis). Older obese individuals or those with underlying medical conditions (such as hypertension, coronary heart disease, and diabetes) should choose gentler exercises such as walking, cycling, Tai Chi, and calisthenics.

It's not true that the higher the intensity of exercise, the better the weight loss effect. The most effective form of exercise for weight loss is aerobic exercise. Aerobic exercise directly burns fat, converting it into energy that is used by the body's tissues. During aerobic exercise, sugars, fats, and proteins are broken down into carbon dioxide and water with the participation of oxygen, releasing a large amount of energy. This energy is used to synthesize adenosine diphosphate (ADP) into adenosine triphosphate (ATP), which is then broken down to release heat energy, providing the energy needed for life activities.

Because fat metabolism requires aerobic metabolism, weight loss necessitates aerobic exercise. However, high-intensity exercise only accounts for about 15% of fat burning. Therefore, gentle, prolonged, low-intensity aerobic exercise is the best way to lose weight. The conditions for aerobic exercise are: ① Sufficient oxygen intake during exercise. ② Exercise duration of 30-60 minutes. ③ Effective heart rate less than 150 beats per minute. The appropriateness of exercise intensity and volume for weight loss can be assessed using heart rate.

1. **Heart Rate:** During exercise, maintain a heart rate between 120 and 150 beats per minute, and ensure each exercise session lasts at least 30 minutes. 2. **Exercise Type:** Choose exercises that the obese individual enjoys or finds easy to accept, as this facilitates long-term adherence. Additionally, consider the surrounding environment and conditions; for example, swimming if living near water, hiking if living in mountains, or climbing stairs if living in a high-rise building. Below are some exercise methods proven to be easily accepted by obese individuals.

(1) Brisk walking: This is the simplest and easiest method. Walk briskly for at least 40 minutes every day, at least 5 days a week. Those with poor physical condition can appropriately reduce their speed or shorten the duration of each brisk walk, but it should not be less than 30 minutes. Walking can increase the strength of the muscles and ligaments of the lower limbs, maintain joint flexibility, and is also an effective means of enhancing heart function and reducing fat and weight. When practicing, the stride should be larger than when walking casually, the upper body should be upright, the arms should swing back and forth, and breathing should be natural. Exercisers should adjust their stride and speed according to changes in heart rate and subjective feelings during exercise, and proceed gradually.

(2) Jogging: Jogging is a relaxed and comfortable exercise. Its intensity is greater than walking, and it has good and quick effects on weight loss and fitness. It can be practiced by men, women, and children of all ages and is regarded as the "king of aerobic exercise". When jogging, the main thing to control is the intensity of the exercise. Choose the running speed and time appropriately according to your physical condition. (3) Doing exercises or Tai Chi: Do radio exercises or Tai Chi for at least 40 minutes every day. This method is more suitable for middle-aged and elderly people. (4) Ball sports: Do ball sports for at least 40 minutes every day. This method is more popular among young people.

(5) Water exercise: Patients with the means can engage in water exercise daily, which is currently the best way to lose weight. Besides swimming, water exercise includes walking, running, jumping, kicking, water polo, and games. Water exercise has many advantages: First, the resistance of water is much greater than the resistance of air during land-based exercise, resulting in greater energy expenditure; second, water's thermal conductivity is 24 times greater than air, and water temperature is generally lower than air temperature, which also facilitates heat dissipation and energy consumption.

Furthermore, obese individuals, due to their greater weight, bear a significant gravitational load during land-based exercise (especially in the lower limbs and waist), easily leading to injuries to the joints and bones of the lower limbs. However, during water exercise, a considerable portion of the obese individual's weight is supported by the buoyancy of the water, reducing the load on the lower limbs and waist, and greatly lowering the risk of joint and bone injuries. All of the above exercise methods should ideally last at least 40 minutes, because only when the exercise duration exceeds approximately 40 minutes can the body mobilize a large amount of fat to provide energy along with glycogen. As the exercise time increases, the proportion of energy supplied by fat gradually increases, reaching up to 85% of the total energy expenditure.