Part Nine: Specific Methods and Precautions for Weight Loss through Walking and Jogging
There are many ways to walk, including strolling, slow walking, and brisk walking. However, strolling is not suitable as a form of exercise for treating obesity. This swaying, measured gait is ineffective; the latter two methods should be used instead. Slow walking involves walking at 4 kilometers per hour, 60-70 meters per minute, and burning 4 kilocalories per minute. Brisk walking involves walking at over 7 kilometers per hour, 100-120 meters per minute, and burning approximately 11 kilocalories per minute. Older individuals or those with poor physical condition should opt for slow walking. Middle-aged obese individuals with good physical condition can try brisk walking, or start with slow walking for 7-14 days before transitioning to brisk walking.
Regardless of the speed, walking should be done at a set pace. This means following a designated route and, based on individual circumstances, specifying a distance, walking speed, rest time, and frequency. The walking area should generally be a flat surface. Ensure the walking speed meets the above requirements. The walking distance must be tailored to your ability; you can start with 600 meters and gradually increase to 800 meters, 1000 meters, or more. When walking, wear light clothing, ensure shoes fit well, maintain a natural posture, keep your head up and chest out, swing your arms freely, look straight ahead, breathe evenly, and maintain a steady walking speed, avoiding sudden changes in pace. Try to choose an environment with good air quality for this activity.
(2) Jogging is also a form of exercise for weight loss: Currently, many countries around the world are experiencing a jogging craze. For example, jogging is very popular in the United States, with over 30 million people participating, roughly one in eight. Jogging is increasingly becoming a common method for weight loss. Jogging and brisk walking are similar in terms of calorie consumption, but jogging is a more comprehensive exercise. The longer the distance of a slow, long run, the more fat is burned, and the more obvious the effect. It is important to control the running speed. For obese middle-aged and elderly people, the running speed must be slow. It is absolutely not possible to sprint like in a 100-meter race. The running speed should be even, the posture should be upright, the muscles and joints of the whole body should be relaxed, and the upper limbs should swing freely back and forth. Try to inhale through the nostrils, as breathing through the mouth can easily inhale cold air that irritates the throat and allow dust and bacteria to enter the respiratory tract. Pay attention to your own feelings and changes in breathing and pulse rate. Generally, you should not feel uncomfortable, pant heavily, or feel chest tightness while running; you should feel relaxed. The pulse should generally not exceed 130 beats per minute.
The key to successful long-distance running is the "length." For obese middle-aged and elderly individuals with no prior exercise experience, it's advisable to begin with walking, then combine walking and running, such as alternating between brisk walking (50 meters) and jogging (50 meters). Gradually increase the running distance and shorten the walking distance, eventually progressing to slow, even running. After a period of time, gradually increase the distance, such as 800 meters, 1000 meters, and over 1000 meters; those with good physical condition can reach 2000 meters. In short, the principle is to increase the running distance gradually and according to one's ability; never rush for quick results. With determination and perseverance, you will see results over time.
What are the consequences of excessive exercise for weight loss?
"Running water never stagnates, and a frequently used door hinge never rusts." If this is true of phenomena in nature and daily life, then it is even more so for humans who need exercise. If the human body lacks exercise or even stops exercising altogether, the functions of systems such as respiration and circulation will decline, leading to adverse consequences such as muscle atrophy, bone decalcification, and brain shrinkage. However, excessive, strenuous exercise for weight loss can often cause underlying ischemic heart disease symptoms to suddenly manifest, leading to coronary heart disease, myocardial infarction, and drastic changes in blood pressure. Therefore, excessive exercise for weight loss should not be taken lightly.
(3) Rope skipping for weight loss: Rope skipping is a very effective exercise for weight loss. It is not limited by location, climate, equipment, etc., and can be done anytime and anywhere by men, women, and children. Rope skipping can not only exercise all the muscles in the body, but also eliminate excess fat in the arms and legs, making the body more beautiful.
Rope skipping has a long history in my country. It was called "Tousuo" in the Tang Dynasty, "Tiaosuo" in the Song Dynasty, "Baisuo" in the Ming Dynasty, "Shengfei" in the Qing Dynasty, and is now simply called "Jump Rope." The movements can be simple or complex, and the number of participants can vary. For weight loss, solo skipping is best, and the intensity can be adjusted freely. Each session should last at least 30 minutes, with a pulse maintained between 100 and 120 beats per minute. With persistence, you will definitely achieve good weight loss results.
When jumping rope, you can start by jumping with both feet off the ground simultaneously, and then transition to jumping with each foot alternately, like jogging on the rope. In recent years, rope jumping has also been combined with dance, martial arts, gymnastics, etc., meaning you can swing the rope left and right, or perform rope exercises, rope dances, and rope skills. This not only increases the difficulty and intensity of rope jumping but also greatly enhances its fun. It also has a good weight loss effect, especially suitable for obese teenagers.
(4) Swimming for Weight Loss: Swimming is a full-body exercise that is particularly beneficial for increasing lung capacity and promoting balanced overall development. It is also an effective way to increase the body's energy expenditure. Because the resistance experienced in water is much greater than in air, the energy consumed during swimming far exceeds that of many land-based sports, especially long, slow swimming, where the energy consumed primarily comes from fat, thus increasing the direct weight loss effect of swimming. Furthermore, the pressure, resistance, and buoyancy of the water provide excellent massage to the body, effectively treating a range of diseases caused by obesity. Simultaneously, swimming overcomes the excessive burden on the body caused by gravity during land-based exercise, reducing the risk of injury to the lower limbs, joints, and other supporting organs caused by excessive gravity during land-based exercise. According to numerous domestic and international experts' follow-up investigations and studies, swimming is the safest and most effective weight loss method, and among various exercise methods for weight loss, swimming is the most ideal.