Transform Your Running: AI Coach for Better Health [6ba1]

1. Focus on Low to Moderate Intensity Exercise

The principle of fat loss is the calorie deficit: as long as the total calories burned exceed the total calories consumed, fat loss will occur. The ultimate goal is to burn excess body fat, not to reduce valuable components like muscle and water. High-intensity exercise tends to be shorter in duration and primarily burns sugar, with lower fat oxidation capacity. In contrast, low to moderate intensity exercise can be sustained for longer periods, resulting in better fat burning and higher total calorie expenditure. Each workout should include at least 30 minutes of low to moderate intensity aerobic exercise.

2. Increase Training Frequency, Control Training Duration

Studies show that with the same total exercise time, multiple sessions of exercise burn significantly more fat than fewer sessions. Therefore, try to break up your exercise into segments for better fat loss results. For example, if the total exercise time is 2 hours, you can divide it into three 40-minute sessions or four 30-minute sessions.

3. Prioritize Aerobic Exercise, Supplement with Anaerobic Exercise, and Try High-Intensity Interval Training

First, it's important to understand that the fat loss effects of aerobic exercise alone and anaerobic exercise alone are not as effective as combining both. Each workout can start with a 10-15 minute warm-up (either dynamic stretching or low-intensity aerobic exercise) until you break a slight sweat. Then, perform 10-30 minutes of anaerobic training, followed by aerobic training for the remaining time. The initial anaerobic exercise depletes most of the glycogen, allowing the subsequent aerobic exercise to reach the fat-burning peak earlier.

What is High-Intensity Interval Training

High-Intensity Interval Training, or HIIT, involves alternating between high-intensity exercise and short rest periods. HIIT can be performed in various forms: running, cycling, swimming, stair climbing, jumping rope, bodyweight exercises (squats, push-ups, jumping jacks, etc.), and usually lasts 15-30 minutes. HIIT not only increases fat burning during exercise but also enhances calorie consumption post-exercise, keeping fat burning for up to 24 hours, making it more effective than low-intensity steady-state aerobic exercise and fasted cardio.

4. Do Not Neglect Strength Training

While losing fat, muscle loss can also occur. Without incorporating any strength training during the fat loss process, excessive muscle loss is likely, leading to poor body composition despite weight loss. Proper strength training can effectively slow down muscle loss, and sufficient muscle mass can burn more calories, further promoting fat loss.

II. Fat Loss Training Routine

Before doing anything, a standard or routine is necessary to achieve the final goal, and the same applies to weight loss. Weight loss should be scientific and purposeful, not blind.

Recommended Training Routine:Warm-up (5-10 minutes) → Strength Training (20 minutes) → Aerobic Training (30 minutes) → Cool Down (5-10 minutes). The specific time can be adjusted according to the actual situation, but each workout is recommended to last around 1 hour, and should not exceed one and a half hours.

Warm-up

Warm-up is an essential part of fitness and should not be overlooked during fat loss. It quickly awakens the body, preparing it for exercise and significantly reducing the risk of injury.

Strength Training

Strength training should target major muscle groups such as the chest, back, shoulders, core, and legs. Different training plans can be made for different muscle groups, and the same muscle group should not be trained again within 48 hours to allow for adequate rest and recovery.

Aerobic Training

After strength training, some blood sugar has already been consumed, making aerobic training more effective for fat loss. However, the duration should not be too long to avoid muscle loss. If at the gym, you can do 20-30 minutes of slow running after strength training, with the speed as fast as comfortably possible. The elliptical machine is also a good choice as it has less impact on the knees and feet. Other aerobic forms like spinning classes can also be chosen based on personal interest. You can also try HIIT interval training.

Cool Down and Stretching

Post-exercise static stretching is recommended to help muscles recover faster and reduce post-exercise soreness.

III. Suitable Fat Loss Exercises for Overweight Individuals

For overweight individuals, losing weight through exercise is not as simple as running out the door or hitting the gym hard. Excessive weight puts a lot of pressure on the knees, and improper exercise can easily cause knee injuries. Statistics show that when standing and walking, the pressure on the knees is 1 to 2 times the body weight; going uphill or climbing stairs is 3 to 4 times; running is 4 times; playing basketball and jumping is 6 times; squatting and kneeling is 8 times.

1. Brisk Walking

Overweight individuals are generally not advised to run; they can start with brisk walking. Brisk walking has moderate intensity and puts less pressure on the joints. As long as you persist, the weight loss effect is not bad, and it can also help lower blood pressure and prevent heart disease. Start with 2-3 times a week, and gradually increase to 4-5 times a week, each session lasting more than 30 minutes.

2. Swimming

Swimming is one of the exercises that puts the least pressure on the joints, making it very suitable for overweight individuals. Swimming for an hour can burn 400-700 calories. Due to the buoyancy of water, you only need to bear 10% of your body weight, while the resistance of water is 12 times that of air. If you can't swim, you can try water jogging—yes, running in water, experiencing different resistance but less pressure.

3. Cycling/Spinning

Whether it's outdoor cycling or spinning, both are suitable for overweight individuals. The bike seat helps bear most of the weight, reducing knee pressure. Although cycling seems simple, it actually exercises the whole body's muscles. To achieve weight loss, the most important thing is the cycling posture. Keep your back straight, lean slightly forward, relax your shoulders, extend your arms naturally, and hold the handlebars. Adjust the saddle height properly, not too high or too low.

4. Flexibility Training

Fat accumulation also causes mobility restrictions. We can use some auxiliary tools to improve mobility. Flexibility requires long-term accumulation and won't show immediate results. Weight won't drop quickly, but the body will become more flexible. These exercises help provide better active joint range for future exercises, preventing injuries.

IV. Break Bad Habits

Despite exercising and eating less, why can't you lose weight? Weight loss is a systematic project, and some bad habits in life can often undermine all your efforts. Therefore, we must quickly break these bad habits:

Staying Up Late

Lack of sleep is another major cause of weight gain for office workers. Less sleep disrupts the body's biological clock, causes hormonal imbalances, and lowers metabolic rate. It also affects the secretion of leptin, which is crucial for maintaining a healthy weight. Additionally, when people are sleep-deprived, they tend to be less active, which can lead to weight gain.

Develop a good habit of going to bed and waking up on time. Turn off electronic devices before sleeping to create a comfortable and quiet environment. Try not to leave work for the evening. To maintain good sleep, you can do a head massage or soak your feet in warm water before bed.

Sitting for Long Periods

Nowadays, office workers and students are used to sitting for long periods, which can lead to fat accumulation in the waist and legs, causing obesity and a big belly. Commuting by car, subway, or elevator also reduces physical activity, leading to weight gain over time.

It's recommended to avoid sitting for long periods. Stand up and move around every hour at work, whether to get a drink of water or go to the restroom. Students can use break times to move around and take the stairs whenever possible to seize every opportunity for exercise.

Irregular Eating Habits

Always eating out or ordering takeout? Restaurant food is often coarse, greasy, high in calories, and not always safe. Additionally, eating in a hurry can lead to indigestion. Some office workers also have to attend social events, leading to overeating, which not only causes weight gain but also increases the burden on the stomach, causing discomfort.

It's best to cook and bring your own meals. Don't skip any of the three daily meals. If you need to eat out, choose light dishes and eat more vegetables. Chew slowly while eating. Avoid high-calorie snacks like chips, cakes, and fried foods.

Not Drinking Enough Water

Many people think drinking too much water causes bloating, so they avoid it. In fact, adequate water intake is key to weight loss. Without water, fat breakdown cannot occur, and metabolism slows down.

Remember to drink water regularly and proactively to promote blood circulation. Avoid drinks and stick to warm water. Don't wait until you're thirsty to drink. Drinking a glass of water before meals can increase satiety and reduce food intake.

Eating Too Much Fruit

Some people replace meals with fruit for weight loss, which is unhealthy and ineffective. Some fruits are high in sugar and can cause weight gain if eaten in excess.

It's recommended to eat some fruit daily, but choose wisely. Avoid replacing dinner with fruit. Opt for low-calorie, low-fat foods for dinner, and whole grains are a good choice.