How should obese people exercise? European Association for the Study of Obesity recommends

Obesity is closely related to many diseases.

On June 2, the European Association for the Study of Obesity summarized recommendations for exercise training for overweight and obese adults.

There are 15 main recommendations, all of which are derived from higher levels. They cover weight loss, fat loss, visceral fat loss, liver fat loss, and blood pressure improvement:

1. Weight loss and fat loss: aerobic training and high-intensity interval training (HIIT) have similar effects

It is recommended to give priority to at least 150 to 200 minutes of moderate-intensity aerobic exercise per week, or high-intensity interval training after cardiovascular risk assessment and monitoring.

Aerobic training and high-intensity interval training have similar effects on weight loss and fat loss in overweight or obese people, as long as the energy consumption is similar. The average expected weight loss of these two methods is about 2 to 3 kg.

2. To maintain weight after losing weight: 200 to 300 minutes of moderate-intensity aerobic exercise per week is recommended.

3. Maintain lean body mass during weight loss: medium to high intensity resistance training is recommended.

4. Visceral fat reduction and intrahepatic fat reduction: Moderate-intensity aerobic exercise is preferred, and high-intensity interval training can be selected after cardiovascular risk assessment.

5. Increase insulin sensitivity: Any type of exercise (including aerobic, resistance, and a combination of aerobic + resistance) or high-intensity interval training is recommended.

6. Improve blood pressure: Moderate-intensity aerobic exercise can lower the blood pressure of overweight or obese people by an average of 2 mmHg.

7. Improve cardiorespiratory fitness: Any type of exercise (including aerobic, resistance, and a combination of aerobic + resistance), or high-intensity interval training is recommended.

8. Improve muscle fitness: give priority to resistance training or combine it with aerobic exercise.

9. Improve eating behavior: Exercise helps improve eating behavior.

10. Hunger and fullness: Exercise increases hunger on an empty stomach but helps increase feelings of fullness.

11. Improve the quality of life: It is recommended to carry out an exercise training program based on aerobic, resistance and aerobic + resistance exercise.

12. Weight loss surgery: Maintaining exercise after surgery can help reduce muscle loss, improve insulin sensitivity, and improve cardiopulmonary fitness. Aerobic + resistance exercise is recommended.

13. Improve physical fitness: aerobic + resistance exercise is recommended.

14. Increase muscle: aerobic + resistance exercise is recommended.

15. Increase exercise habits: Promote behavior improvement exercises and face-to-face behavioral interventions.

Source: China Circulation Magazine