Don't just do heavy training and aerobics to lose weight! Research reveals: The most efficient combination is with "moderate-intensity exercise"
Aerobic exercise and weight training have long been regarded as the only ways to build muscle and lose fat. However, aerobic and weight training require a long period of time and may be restricted by the training venue, which may not be effective for busy modern people to lose weight. Research published in the “European Heart Journal” (EHJ) suggests that “moderate-intensity exercise” should be used in the early stages of exercise, and combined with aerobic and heavy training in the later stages of training, to achieve the highest weight loss effect.
Losing weight requires more than just heavy training and aerobics? Research reveals: It is effective when paired with “moderate-intensity exercise”
Boston University School of Medicine in the United States recruited about 2,000 subjects, and each underwent the “Comprehensive Cardiopulmonary Exercise Test” (CPET) to measure their physical condition and exercise efficiency, and measured exercise frequency and intensity through wearable devices. The test lasted about 8 years, and each wearing session lasted about 1 week.
After data analysis, the research team found that “moderate intensity exercise” (MVPA) is the most effective way to improve physical health. Specifically, moderate-intensity exercise is three times more effective than walking and more than 14 times more effective at reducing sedentary time. In addition, the research team also found that more exercise time can partially offset the negative effects of prolonged sitting on the body, such as cardiovascular disease, diabetes, cancer and mortality.
As for the time for moderate-intensity exercise, how long is appropriate? Matthew Nayor, the lead author of the study, said that adding 17 minutes of exercise time to your own exercise time has the highest estimated effect. The simplest moderate-intensity exercise is walking, which adds an average of about 4,312 steps a day; and reducing sitting time by 249 minutes can get the best exercise effect.
“Medium-intensity exercise may be more suitable for those who have no previous exercise habits, or those who are new to exercise. Aerobic exercise, such as swimming, jogging or cycling, is easily subject to site restrictions and is difficult to implement; not to mention resistance exercise such as weight training, which may be more difficult. High. Therefore, it is recommended that people who are new to exercise start by walking more than 4,300 steps a day, which is a more appropriate exercise method.”
What is the best way to exercise at moderate intensity? Harvard recommends practicing “5 types of projects” first
How do you define moderate intensity exercise? According to guidelines issued by the Taiwan Ministry of Health and Welfare, moderate-intensity exercise means that after continuous exercise for more than 10 minutes, you can still talk to others smoothly, but you cannot sing. This type of activity will make people feel a little tired, their breathing and heartbeat will be a little faster than usual, and they will sweat a little. The Taiwan Ministry of Health and Welfare also stated that the current epidemic situation is severe, and it is recommended that the public take moderate and moderate-intensity exercise, which can reduce the risk of severe illness, regulate immunity, and reduce stress and anxiety.
Guidelines issued by the Harvard School of Public Health in the United States point out that moderate exercise activities include brisk walking (about 6.4 kilometers in 1 hour), cleaning the room and carrying heavy objects (such as wiping windows, sweeping and mopping the floor), and riding a bicycle (1 Cycling about 16 kilometers per hour), playing badminton and tennis. The heartbeat is approximately 107-127 beats/minute.
After adapting to moderate-intensity exercise, you can proceed to more strenuous exercise, such as mountain climbing, jogging for 10 kilometers in one hour, carrying heavy objects, cycling about 23 kilometers in one hour, a 3-on-3 basketball game, a football game, or Tennis singles; heart rate is about 130-170 beats/minute. Harvard University recommends that adults should engage in 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week to stay healthy.
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Examples of Moderate and Vigorous Physical Activity
Physical activity and fitness in the community: the Framingham Heart Study
Moderate-Vigorous Physical Activity is the Most Efficient at Improving Fitness
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