Difficult to persist

Calorie consumption becomes smaller

walking, running, swimming

Elliptical machine, rowing machine, cycling

high intensity aerobic exercise

Moderate intensity aerobic exercise

low intensity aerobic exercise

Advantages: Simple, no detailed methods required

Disadvantages: difficult to persist, long exercise time

See maximum heart rate

Depend on subjective feeling

Moderate aerobic exercise, usually arranged more than 5 times a week, 45 to 60 minutes each time

Low-intensity aerobic exercise, at least 5 times a week for 90 to 120 minutes

High intensity, above 90% of VO2max

Intermittent [during exercise, the intensity is high for a while and low for a while]

Advantages: Easy to adhere to, may be more efficient in fat loss, helps improve insulin sensitivity and maintain muscle

Disadvantages: For people with poor athletic ability, it will be difficult at first

6 times a week, at least 20 minutes each time

Mainly manifested after exercise

training frequency

action

load

Action speed

frequency

Number of groups

Rest between sets

Exercise device for chest

chest press exerciser

dumbbell fly

high pull down

seated rowing

dumbbell row

machine leg press

Dumbbell lunges

barbell squat

Chest, back, legs, gluteus maximus muscle groups

At least 3 times a week, 16 to 20 groups each time

Oxygen consumption is generally used to measure energy consumption. An increase in oxygen consumption represents an increase in energy consumption.

Stand and work

nutritional level