01

Four types of exercise combinations that work better together: 1+1 > 2

Want to stay healthy? Don’t just stick to running! Four exercise combinations work better:

 

1. Aerobic exercise (brisk walking, running, swimming, cycling, etc.):

They refer to long-duration, rhythmic exercises that mainly rely on oxygen for energy. It can enhance cardiovascular and respiratory function, improve endurance, and promote fat burning.

Recommendation: At least 150 minutes of moderate-intensity (like brisk walking) or 75 minutes of high-intensity (like running) per week.

2. Resistance training (dumbbells, resistance bands, bodyweight exercises)

They refer to exercises that enhance muscle strength by working against resistance. It can increase muscle mass, boost metabolism, protect joints, prevent osteoporosis, and improve posture while reducing back pain.

Recommendation: 2-3 sessions per week focusing on major muscle groups.

3. Flexibility training (yoga, Pilates, static stretching):

They refer to exercises that increase joint range of motion through stretching. It effectively prevents exercise injuries, relieves muscle tension, and improves posture.

Recommendation: 2-3 times per week, 10-15 minutes each session, usually performed before or after resistance training.

4. Balance training (standing on one leg, Tai Chi, balance pad exercises):

They refer to exercises that enhance body stability. It prevents falls (especially in the elderly) and improves movement coordination.

Recommendation: 2-3 sessions per week, 5-10 minutes each.

 

02

Creating an exercise plan? Master the “FITT” principle for more scientific exercise

 

Want effective and safe exercise? Follow the “FITT” principle:

Frequency、Intensity、Time、Type

1. Frequency “F”:

3-5 days of aerobic exercise + 2-3 days of resistance training per week will effectively improve cardiovascular function and enhance muscle strength.

2. Intensity “I”:

• The intensity of aerobic exercise can be calculated based on the target heart rate.

First, calculate the maximum heart rate using the following formula:

a) Maximum heart rate = 207 - Age × 0.7

Then calculate the target heart rate:

b) Target heart rate = Maximum heart rate × Target exercise intensity

For example, a 40-year-old person has a maximum heart rate of 207 - 40 × 0.7 = 179 beats per minute. The recommended moderate exercise intensity is 60-75% of the maximum heart rate, so their target heart rate during exercise would be 107-134 beats per minute.

• Resistance training intensity depends on the weight used.
• Additionally, exercise intensity should also be assessed based on subjective fatigue.

3. Time “T”:

• Aerobic exercise: At least 10 minutes per session, recommended 30-60 minutes;
• Resistance training: 8-12 reps per set, 2-4 sets per session;
• Flexibility training: Hold each stretch for 15-30 seconds.

4. Type “T”:

Different types of exercise provide different health benefits:

Aerobic Exercise：Enhances cardiopulmonary function

Resistance Training:Increases muscular strength and endurance

Flexibility Training:Improves joint mobility and muscle flexibility

Balance Training:Helps prevent falls

5. Total volume “V”:

Total exercise volume = Frequency × Intensity × Time. It’s typically recommended to burn 1,000 kcal per week through exercise. To lose weight, aim for a total exercise volume of 1,500-2,000 kcal.

6. Progression “P”:

Exercise capacity increases with adaptation; therefore, it is necessary to gradually increase intensity, time, or frequency.

• Beginners: Start with low-intensity, short-duration exercises (like walking for 10 minutes a day);
• After adapting: Gradually increase to 30 minutes of brisk walking, then try jogging;
• Advanced training: Combine HIIT and resistance training to improve physical fitness.

 

Exercise prescription

Exercise is not a “task”, but a healthy lifestyle. The endocrinology clinic at the Seventh Affiliated Hospital, Sun Yat-sen University offers exercise consultations for diabetes and obesity-related diseases. Let’s exercise scientifically and protect our health!