4 exercise weight loss principles to double the weight loss effect

Although we know that to lose weight you need to eat less and exercise more, but how much exercise is necessary to be effective? Does sweating mean a lot of exercise? In fact, weight loss can also be planned in a very scientific way. There are basic principles to follow regarding the frequency, intensity, and duration of exercise. In addition, body temperature and heart rate are also factors that affect the effectiveness of exercise.

1. FIT monitoring principle: frequency + intensity + time

FIT is the abbreviation of Frequency, Intensity and Time, and is the basic monitoring principle that people must adopt when engaging in exercise for health purposes.

Frequency: Indicates a person's exercise cycle, such as the number of times a week he or she exercises. To get good physical exercise results, you should exercise at least 3-5 times a week.

Intensity: The intensity of aerobic exercise can be controlled by measuring heart rate. In order to gradually improve your current level of physical health, you must gradually increase the intensity of your current exercise after adapting to a certain level of exercise intensity. That is, complete a gradual process of repeated exercise from adaptation to disadaptation and then to adaptation.

Time: refers to the duration of each exercise. In order to improve the endurance of the cardiopulmonary circulatory system, aerobic exercise should be performed for at least 20-30 minutes each time. The intensity of exercise will directly affect the duration of exercise, and in most cases it is much easier to control exercise time than to control exercise intensity.

2. Heart rate monitoring

Estimated temperature rise. When a person is sick, his body temperature rises. When the temperature rises by 1°C, the pulse rate increases by 15-20 beats/minute in children and 10-15 beats/minute in adults. Therefore, when a person feels unwell, a fever can be determined by measuring whether the venous pulse increases.

Assess heart function. When the human body does the same activities, such as climbing stairs, doing radio gymnastics, etc., people with good heart function have a low heart rate and recover to a resting heart rate quickly; conversely, people with a high heart rate recover to a resting heart rate slowly.

Determine sports fatigue. If the morning pulse on the second day after exercise does not recover to the morning pulse of the previous day, it indicates sports fatigue and the amount of exercise should be reduced.

Determine the intensity of your exercise. Within a certain range, heart rate is proportional to exercise intensity. In order to accurately measure your heart rate during exercise, you must start measuring within 5 seconds after the end of exercise, measure your heart rate for 10 seconds and then multiply it by 6 to get your heart rate for 1 minute during exercise.

Assess cardiac function in combination with exercise load. For example, in the step test, the maximum heart rate refers to the heart rate when the human body does extreme exercise. The maximum heart rate = 220-age. The target heart rate refers to the effective and safe exercise heart rate range when improving the function of the human cardiovascular system through aerobic exercise. It is often used to adjust the exercise load. Target heart rate = the range between maximum heart rate × 60% and maximum heart rate × 80%

3. Overload Principle and 10% Principle

The overload principle means that during physical exercise, the stimulation received by the body or specific muscles is stronger than when there is no exercise or stronger than the stimulation intensity to which the muscles have adapted. Developing aerobic endurance can be achieved by increasing the number of exercises per week, the duration of each exercise, and the intensity of the exercises to achieve overload. Overload of muscle strength training can be achieved by increasing the weight of the equipment, increasing the number of exercises or sets, or shortening the interval time between each set of exercises.

The 10 percent rule is a monitoring method that guides exercisers to use the overload principle while avoiding injuries caused by excessive exercise. This means that the increase in weekly exercise intensity or duration should not exceed 10% of the previous week. For example, if you run continuously for 60 minutes every day, and you want to overload your training the next week, the duration of your running should not exceed 66 minutes. When engaging in other sports or increasing exercise intensity, the 10% principle should be followed.

4. Principle of gradual progress

The effect of physical exercise on enhancing physical fitness and promoting health is gradual and improves step by step. This principle requires that the exercise load should be gradually increased when doing physical exercise or developing a certain physical fitness. To achieve the ideal exercise effect, the exercise load should not be increased too slowly or too quickly. This principle is an important guarantee for maintaining motivation and desire for physical exercise and preventing sports injuries.

It is important to remember that maintaining good physical health is an ongoing and lifelong process. Always maintaining a high desire for exercise and a love for sports activities are key factors in successfully completing this long journey. The continuous improvement in your physical health and the successful psychological experience you achieve during your school years play a very important role in whether you can complete this long journey in the future.

Source: 39 Health Network www.39.net

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