The 333 Principle of Exercise for Weight Loss and a Detailed Analysis of Aerobic Exercise

When losing weight, obese individuals can burn excess body fat and boost metabolism through aerobic exercise, achieving their weight loss goals while avoiding oxygen deficiency. Generally, the greater the intensity and duration of exercise, the more sugar and fat are burned. Choose a suitable exercise method, such as swimming, jogging, interval training, skipping rope, climbing stairs, doing housework, dancing, or yoga. During the fat loss phase, aim for 40 minutes of aerobic exercise about 5 times a week, and during the maintenance phase, do about 3 times a week. Research from Leeds City College in the UK found that teamwork is more beneficial for weight loss, with more significant results, especially in groups of men. This is because men are more relaxed and their competitive spirit enhances the weight loss effect.

We already know that the higher the proportion of muscle mass in the body, the higher the basal metabolic rate; conversely, the higher the proportion of fat, the lower the basal metabolic rate. After age 30, muscle mass gradually decreases, leading to a decline in metabolism. To maintain good metabolic capacity, it is essential to increase muscle mass. Incorporating appropriate strength training into exercise can accelerate metabolism, increase muscle tissue, and burn more calories. After each exercise session, the body's basal metabolic rate remains elevated for about 24 hours. During the first 15 minutes of exercise, glycogen is burned, and fat burning begins after half an hour. A 30-minute workout not only helps us burn calories and lose weight, but more importantly, it delivers oxygen to all parts of the body, boosting the metabolic rate. Therefore, we recommend exercising three times a week for 30 minutes each time-this is the 333 principle of exercise.

Researchers at McMaster University in Canada found that people who did high-intensity, low-volume exercise, although spending only 2.5% of the total time compared to those who did traditional endurance training, had greater oxidative endurance in their muscles. A 30-second all-out sprint, followed by 4 minutes of rest, for a total of 4 sets (2 minutes), is equivalent to 90-120 minutes of steady-state exercise. This is because during high-intensity exercise, the metabolic activity of one glycogen release enzyme activates a host of other enzymes, much like a domino effect. Thousands upon thousands of glucose molecules can be simultaneously released from glycogen for emergency use. Therefore, high-intensity exercise effectively clears glucose from muscle cells. Only when cellular glucose is reduced can blood insulin levels stabilize, leading to effective weight loss.

People often ask me if it's okay to eat immediately after exercise. The first 30 minutes after exercise are the optimal time for nutrient absorption. Food consumed during this period can directly repair tissues and liver cells damaged by exercise. Food absorbed at this time is less likely to be stored as fat. Supplementing with protein at this time is very beneficial for increasing lean body mass. So, eating after exercise is fine. However, if you exercise late in the day and plan to rest less than an hour after eating, those trying to lose weight must control their calorie intake and portion sizes.

**Aerobic exercise that is beneficial for fat loss**

Physical activities are categorized into aerobic and anaerobic exercise based on the characteristics of oxygen energy supply during exercise. The distinction between aerobic and anaerobic exercise lies in the body's oxygen metabolism status, clearly indicated by pulse rate and respiration.

Aerobic exercise, also known as aerobic metabolic exercise (or "isotonic exercise"), refers to endurance training performed when the body has a sufficient supply of oxygen, aimed at enhancing the body's intake, transport, and utilization of oxygen. Simply put, aerobic exercise refers to any rhythmic exercise with a relatively long duration (approximately 15 minutes or more) and a moderate to high intensity (60% to 80% of maximum heart rate). During aerobic exercise, muscles throughout the body require more oxygen, blood circulation intensifies, and respiration also increases. With prolonged exercise, continuous muscle contraction removes waste products from the muscles using the supplied oxygen. Additionally, during aerobic exercise, stored sugars are oxidized by oxygen, effectively burning them, while body fat is burned more rapidly, promoting cardiovascular function. Aerobic exercise also relaxes the mind and is a primary form of exercise for fitness and one of the best healthy ways to lose fat. While aerobic exercise is very effective at burning body fat, excessive exercise can also lead to muscle loss. Related studies have found that after two hours of aerobic exercise, 90% of the body's leucine is consumed, and leucine plays a crucial role in muscle growth. Furthermore, overtraining can easily lead to muscle strains.

The benefits of aerobic exercise include increased oxygen intake and better consumption of excess calories. In other words, during exercise, the oxygen inhaled by the body equals the oxygen demand, achieving a physiological balance. Therefore, aerobic exercise is characterized by low intensity, rhythm, continuity, long duration, and ease of implementation and adherence. The standard for determining whether an exercise is "aerobic" is heart rate. Exercise with a heart rate below 150 beats per minute is considered aerobic (this calculation varies with age and individual needs), because at this rate, the blood can supply the heart muscle with sufficient oxygen. Each workout should last at least 30 minutes, 3-5 times per week. Through this type of exercise, oxygen can effectively break down sugars in the body and also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state, making it a primary form of exercise for fitness. There are many types of aerobic exercise, such as walking, jogging, alternating walking and running, long-distance swimming, cycling, skating, cross-country skiing, rowing, rope skipping, climbing stairs, fitness dance, and various ball games. The key to aerobic exercise is to maintain an appropriate intensity-enough to be moderately strenuous. Aerobic exercise doesn't need to be done every day; 3-5 times a week is sufficient. Each session should reach your target heart rate and last for 20 minutes. On other days, you can take a leisurely walk, practice Qigong, or do Tai Chi. Therefore, if you want to lose weight through exercise, it's recommended to choose aerobic exercises such as jogging or cycling.