To parents: Exercise prescription for obese children①

Weight level is closely related to human health. Diet, exercise and lifestyle management are the three pillars of weight control . Moderate exercise is one of the four cornerstones of health proposed by the World Health Organization.

Today, let’s talk about one of the three pillars - exercise prescription .

About exercise intensity

The intensity of physical activity is usually measured in metabolic equivalents*.
MET)* is used as a unit of measurement. 1 MET is the energy expenditure when sitting quietly at rest, and the agreed value is 3.5 ml of oxygen consumed per kilogram of body weight per minute.

Light-intensity physical activity

Refers to physical activity that causes a slight increase in breathing rate and heart rate and a feeling of ease, with an intensity of 1.5-2.9 METs, equivalent to levels 10-11 on the subjective exercise intensity scale.

For example: walking slowly on a flat surface, standing light physical activities such as making the bed, washing dishes, playing a musical instrument, etc.

Moderate-intensity physical activity

It means that moderate physical exertion is required, breathing is faster than usual, heart rate is faster, and there is slight sweating, but one can still talk easily; the intensity is 3.0-5.9 MET, which is equivalent to level 12-14 on the subjective exercise intensity scale.

For example: riding a bicycle at a normal speed, brisk walking, skating, etc.

High-intensity physical activity

It means that more physical effort is required, breathing is significantly faster than usual, breathing depth increases significantly, heart rate increases significantly, and one can only speak after sweating, stopping exercise, and adjusting breathing. The intensity is ≥6.0 MET, which is equivalent to level 15 or above on the subjective exercise intensity rating scale.

For example, carrying heavy objects, running quickly, playing ball or soccer vigorously, or riding a bicycle quickly.

About exercise

According to the type of physical activity, exercise can be classified into aerobic exercise, anaerobic exercise and resistance training .

Aerobic exercise

Aerobic exercise is a type of exercise that is completed by the body with sufficient oxygen supply, using energy provided by the oxidation and decomposition of energy substances. Aerobic exercise can improve the capacity and efficiency of the aerobic function system, and effectively improve cardiopulmonary endurance and the ability of muscles to utilize oxygen.

Common aerobic exercises include: walking, jogging, skating, swimming, cycling, aerobics, rhythmic gymnastics, etc.

Anaerobic exercise

When doing very intense or rapid exercise, the body needs a lot of energy in an instant, but the energy substances do not have time to undergo aerobic decomposition, and aerobic metabolism cannot meet the body's energy needs at this time, so anaerobic exercise is performed to quickly generate a lot of energy. Compared with aerobic exercise, anaerobic exercise has a high intensity and a short duration.

Common anaerobic sports include: sprinting, throwing, high jump, long jump, tug of war, weightlifting, etc.

Resistance Exercise

Also known as strength training, it is an active exercise performed to overcome external resistance and is an important means of improving muscle strength . Resistance training can increase muscle volume, quality, endurance and power, improve neuromuscular control, and effectively increase the bone mass (i.e. bone density and bone mineral content) and bone strength of load-bearing bones.

Common resistance exercises include: pull-ups, sit-ups, push-ups, high-leg exercises, back kicks, dumbbell exercises, weightlifting, etc.

I will continue to share "Exercise Prescription for Obese Children ②" in the next issue. See you next time~

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