通过运动进行健康体重管理 必须避开3个误区

Core Viewpoint - The article emphasizes the importance of understanding health weight management beyond just weight loss, focusing on body composition and the role of exercise in improving overall health [4][5][7]. Group 1: Misconceptions about Weight Management - Misconception 1: Healthy weight management is solely about losing weight. It should focus on improving body composition, including reducing excess fat while increasing muscle mass [4]. - Misconception 2: The role of exercise is limited to energy expenditure. Exercise is crucial for increasing overall energy consumption, which is essential in combating obesity [5][7]. - Misconception 3: Intensity of exercise is the only factor that matters. Effective exercise requires a personalized approach, similar to a medical prescription, considering type, intensity, frequency, and duration [8]. Group 2: Exercise Guidelines - Exercise Frequency: It is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise per week, spread over 3 to 5 days [11]. - Exercise Intensity: The effectiveness and safety of exercise can be measured through various methods, including heart rate and perceived exertion [13]. - Exercise Duration: Aerobic exercise should last at least 30 minutes per session, while resistance training duration depends on the content and intensity, generally ranging from 30 to 60 minutes [15]. - Exercise Types: A comprehensive exercise prescription should include aerobic, resistance, and flexibility training [17]. - Exercise Volume: The volume of exercise is a combination of intensity, duration, and frequency, which should be adjusted based on individual health status and goals [19].