A new study conducted in China has discovered the most effective types of physical activity that can help people lose weight and keep obesity at bay. According to the research, jogging is on top of the list.
Mountain climbing, walking, various types of dance, and yoga practices were the other four exercises that were found to also be effective.
Why is jogging so effective?“Jogging keeps the heart rate in a low-end heart rate zone, which is considered the ‘fat burning’ zone,” Bianca Beldini, a doctor of physical therapy, told a news portal. Adding, “This means that the body uses fat for its primary fuel source to maintain the heart rate at this zone"
Beldini further explained: “As one increases their rate of exertion, increases resistance or speed, they move into higher heart rate zones, which utilize glycogen or sugar for fuel. I often tell patients that low zone work is like ‘burning the midnight oil,’ so one can go long periods of time at a low intensity because they use their fat stores for energy.”
Because an obese person has a higher amount of fat, it is easier to use as fuel while jogging. Meanwhile, the other exercises on the list “require large amounts of effort to maintain a paced workout. The athleticism needed is far greater than the alternatives,” Eric P. Fleishman, a personal trainer, told a news portal. Beldini added, “What is good about these other exercises is the higher caloric expenditure, which means that they will burn more calories to do them because they are harder to perform. The more calories burned, the faster the weight comes off.”
Researchers came to this conclusion after studying the exercise patterns of almost 18,424 Han Chinese adults between the ages of 30 and 70. They also made note of their genes to draw a comparison. Even though researchers have to investigate if this works for other ethnic groups, the study does highlight the importance of regular exercise. The study's findings were originally published in the journal PLOS Genetics.
Another study, conducted by a team from the University of Exeter and the University of Leicester, found that running for two minutes can significantly improve bone health in women. Researchers believe brief bursts of high-intensity workouts can have immense health benefits. Meanwhile, a study published in the journal Diabetologia found a brisk walking is more beneficial than jogging. "High-intensity exercise tends to burn glucose more than fat, while moderate-intensity exercise tends to burn fat more than glucose," William Kraus,a professor of medicine at Duke University School of Medicine in the US, told a news portal. Adding, "We believe that one benefit of moderate-intensity exercise is that it burns off fat in the muscles, which relieves the block of glucose uptake by the muscles."