The Scientific Principles of Exercise-Based Weight Loss and Fitness: Human Trials and Weight Loss Efficacy

If this applies to animals, is it the same for humans? Some people abroad have conducted experiments: they had 10 healthy men stay in bed for 60 days and divided them into two groups.

The first group lay in bed for 60 days and nights, and did not do any activities except for turning over in bed. They had to maintain a supine position for eating, bathing, and defecating.

The second group had them move around on the equipment four times a day while still maintaining a lying position.

The first group experienced headaches, dizziness, and general malaise after three days.

Thirty days later, the subjects experienced dizziness, restlessness, insomnia, excessive dreaming, weakness, and excessive sweating, as if they were suffering from a serious illness.

Fifty days later, the subjects were drowsy and extremely weak almost all day, easily fatigued, with significantly reduced memory, excitability and responsiveness, and severe damage to brain function.

Meanwhile, the subjects' water and salt metabolism, fat metabolism, and protein metabolism were severely disrupted, their blood cholesterol levels were elevated, and a large amount of calcium was lost in their urine.

When they were put to an upright position, they suddenly stood up from a lying position. Due to the effects of gravity and the functional disorder of blood redistribution, a large amount of blood was drawn to the lower limbs, resulting in insufficient blood supply to the brain. As a result, all subjects experienced dizziness, nausea, vomiting, paleness, and cold sweats. Three subjects fainted on the spot.

Loss of consciousness for a short period of time.

The second group of people did not have a violent reaction when standing, all their physical examination indicators were normal, they were able to maintain a healthy physical condition, and they had a certain work capacity.

This demonstrates that exercise is crucial to life.

Scientists believe that life depends on movement, and that exercise is an important means of delaying human aging.

Everything grows and develops through movement; the principle of "use it or lose it" is a universal law of life.

The decline of various organs and tissues in the human body is related to aging on the one hand, and to insufficient or improper use and exercise on the other hand, which can lead to premature aging or premature death.

Therefore, it is evident that those who regularly engage in physical exercise for weight loss and bodybuilding can not only lose weight but also improve their cardiopulmonary and gastrointestinal functions, promote metabolism, enhance blood circulation and mobility in muscles, joints, and ligaments throughout the body, and thus delay aging and prolong life.

3. It has significant weight loss and body shaping effects.

Physical fitness and bodybuilding exercises are more effective than dieting for weight loss.

Because people who regularly engage in physical exercise will cause their muscles to consume a lot of energy during exercise, short-term strenuous exercise is mainly powered by glucose oxidation, while longer-term moderate-intensity exercise is mainly powered by fat oxidation.

During physical exercise, muscles increase their uptake and utilization of free fatty acids in the blood, and the blood accelerates the release of free fatty acids from fat cells to replenish itself, resulting in a reduction of body fat and a decrease in weight.

Physical exercise can also improve the utilization rate of glucose in the blood, prevent excess sugar from being converted into fat, reduce fat formation, and make the body slimmer and more fit.

Physical exercise has a significant impact on fat cells.

Fat cells in obese individuals can weigh up to 1.5 micrograms. Dieting can only reduce them to 0.7 micrograms, but physical exercise can reduce them to 0.3 to 0.5 micrograms.

According to relevant experts, skipping rope can burn 448 calories per hour, dancing can burn 300 calories per hour, swimming can burn 350 calories per hour, skating can burn 420 calories per hour, yoga can burn 200 calories per hour, and cycling can burn 660 calories per hour.

Therefore, using exercise to increase calorie consumption and promote weight loss is an indispensable means of weight loss.

After intense exercise, the calories burned can be twice the normal amount, and this energy expenditure can continue for up to 15 hours.

Therefore, those who regularly engage in physical fitness and bodybuilding exercises experience significant weight loss and bodybuilding benefits.

II. Basic Knowledge of Exercise for Weight Loss and Fitness

1. Choose a sport that suits you.

Obese individuals can choose suitable exercise programs based on their gender, occupation, age, hobbies, and physical health in order to achieve weight loss, fitness, and a healthy physique.

Obese individuals should consider the following when choosing exercise programs:

● Projects that have been approved by a medical examination.

● The intensity and amount of exercise should be appropriate for the athlete's physical condition.

● The athlete has prior experience with the sport, and it is a sport that they personally enjoy.

● The environment for exercising is suitable, and there is a venue nearby.

● The sports equipment and tools are complete.

● Accompanied by a companion.

● Accompanied by a mentor.

However, not all of the above requirements must be met.

The first two conditions are mandatory; even if other conditions are not met, exercise is still possible.

The general principle for choosing activities is to suit one's physical condition. If you are in good physical condition and not overweight, you can choose activities with a higher level of exercise from the beginning. If you are in poor physical condition and are significantly overweight, you can choose activities with a lower level of exercise.

For example, if both choose aerobics, the former can choose aerobics with a high level of exercise, while the latter can choose aerobics with a low level of exercise.

Exercise time can be increased gradually, such as starting with 5 minutes and then gradually increasing to 30 minutes.

It is important to note that only by engaging all the muscles in the body at a considerable intensity can fat burning be effectively promoted and weight loss achieved.

If you exercise too little, you will not only fail to lose weight, but you may also become fatter because the light exercise increases gastrointestinal motility and makes it easier to absorb nutrients.

Schedule two workouts a day to maintain a high metabolism for 24 hours, which helps reduce fat accumulation. You can also adjust the amount of exercise according to your level of fatigue. The most suitable amount of exercise is when you rest for 15 to 20 minutes after exercise and no longer feel tired.