Part 7: Methods for Selecting Aerobic Exercise and Determining Exercise Intensity

Low- to moderate-intensity exercise, also known as aerobic exercise, involves the oxidation of both glucose and fat in the body with the participation of oxygen. Because muscles primarily use fat oxidation for energy during aerobic exercise, more fat is burned. Generally, as exercise intensity increases, the proportion of fat burned decreases. During moderate-intensity exercise, the proportion of energy supplied by glucose and fat is roughly equal; while during intense exercise, the proportion of energy supplied by fat is only 15%–20%. Therefore, low- to moderate-intensity exercise is recommended for weight loss.

(4) Selection of sports: There are many sports, including walking, jogging, gymnastics, swimming, ball games, Tai Chi, etc. The principle is to choose a sports that is suitable for your physical condition.

Choose your sport based on your interests and existing athletic ability. For example, if you enjoyed long-distance running when you were young, you can choose long-distance running as your exercise now; if you used to like ball games, you can choose ball games; if you can swim, you can choose swimming.

Consider your physical condition and degree of obesity. If you are in good physical condition and only slightly obese, you can choose a higher-intensity exercise from the start; if you are in poor physical condition and significantly obese, you can choose a lower-intensity exercise. For example, in running, the former can choose medium- or long-distance running, while the latter can start with brisk walking, gradually transitioning to jogging, and then increasing the speed and distance as they adapt. Exercise time can also be increased gradually, for example, starting with 10 minutes and gradually increasing to 20-30 minutes, ensuring a significant intensity of muscle activity to effectively burn fat and reduce weight.

Choose your activity based on your living environment. If you live in the suburbs, you can do cross-country running; if you don't have that option, you can do indoor running in place, gymnastics, Tai Chi, etc. If you live near mountains, you can go hiking; if you live in a high-rise building, you can climb stairs as a form of exercise.

(5) Selection of exercise volume: The amount of exercise should be determined based on the obese individual's existing exercise foundation, physical condition, and adaptability to exercise. It should not be a "one-size-fits-all" approach or a rigid application of textbook formulas. If the amount of exercise is not strictly prescribed according to the individual's specific characteristics, it will result in the drawbacks of excessive or insufficient exercise, and will not achieve the purpose of treatment. Therefore, choosing an appropriate amount of exercise is very important.

① The amount of exercise should be determined based on daily calorie expenditure: The degree of obesity, lifestyle, and working conditions vary among obese individuals, so the amount of exercise will also vary from person to person. For example, those with mild obesity, high-intensity work, and good dietary control will require relatively less supplementary exercise each day; conversely, those with severe obesity and low daily physical activity should require more supplementary exercise. Obese individuals can calculate their total daily calorie intake based on their personal lifestyle and work situation, as well as the approximate time required for various daily activities, and then determine their daily exercise amount. Of course, it's impossible to mechanically and precisely calculate a person's various activities within 24 hours, but a rough estimate can be used as a reference.

② Determine exercise intensity by pulse: As we all know, the greater the exercise intensity, the faster the heartbeat and the more frequent the pulse. During exercise, you can roughly estimate whether the exercise intensity is appropriate based on the pulse rate. Generally speaking, for obese individuals, a pulse rate of 120-130 beats per minute during exercise is suitable. For healthy individuals without cardiovascular disease, a pulse rate of 130-140 beats per minute during exercise is appropriate, which is calculated as a 65% increase from the resting pulse rate. For example, if the resting pulse is 72 beats per minute, the pulse rate during exercise should be 120 beats per minute.

③ The amount of exercise should be determined based on the level of fatigue: Generally, there will be a slight feeling of fatigue after exercise, especially for obese people who do not usually exercise, which is more obvious in the early stages of exercise therapy. However, this fatigue will gradually return to normal after 10-20 minutes of rest after exercise, and the feeling of fatigue will disappear. This amount of exercise is appropriate. Conversely, if you feel tired and weak after exercise, and it is not relieved by rest, or you still feel uncomfortable after sleeping, you should reduce the amount of exercise or change the type of exercise.

The above three methods can only roughly estimate the amount of exercise. The main thing is for the exerciser to combine their own situation with continuous observation in practice, summarize their own experience, start with a small amount, gradually increase the amount, choose the amount of exercise that suits them, and stick to it for a long time without interruption.

5. Self-monitoring

Self-monitoring for obese individuals involves regularly recording detailed data on physiological indicators such as pulse and respiration, subjective feelings, calories burned during exercise, and calories consumed through diet after exercise. This data is then used for comprehensive analysis to evaluate and check whether the intensity and duration of the exercise are appropriate, and to see if exercise is effectively burning body fat to achieve weight loss. Specific methods for "self-monitoring" are as follows:

(1) Develop a "self-monitoring" record form

(2) It is required that the recorded numbers be as accurate as possible, otherwise the correct conclusions cannot be drawn.

(3) Weight should be measured at a fixed time (preferably in the early morning), after urination and before breakfast. Note that you should wear the same clothes and shoes when measuring your weight.

(4) The results of the two physiological indicators, pulse and respiration, should be compared before and after exercise (pulse also includes rest). If the results are similar before and after exercise, it means that the amount of exercise is insufficient or the number of exercise days is too short, and the body has not yet been properly affected. The difference between the two situations mainly depends on subjective feelings. The former has no subjective discomfort, while the latter may have subjective discomfort such as fatigue, shortness of breath, chest tightness, and palpitations, indicating that the body has not yet adapted to exercise. The steps of the exercise plan should be slowed down and the amount of exercise can be appropriately reduced.