Opening Chat

Hello friends! Recently many readers have been asking me about exercise and fitness. As someone who went from disliking sports in childhood to now checking in at the gym daily, I think it's time to share my fitness journey. Growing up, I was the most unremarkable student in PE class, barely passing the physical tests and always finishing last in the 800-meter run. I remember in high school, my PE teacher even called me in for a talk because my grades were so poor - I truly felt I had no aptitude for sports. But now, I wake up at 5:30 AM every day to go to the gym and have kept this up for over a year. Even I find this transformation incredible.

Exercise Anxiety

To be honest, when I first started exercising, I felt very anxious. Whenever I saw fitness influencers posting their workout plans with two-hour high-intensity training sessions, I felt I could never achieve that. That anxiety is still vivid in my memory. I would feel too weak, wondering why I couldn't even contemplate the workouts others completed with ease. For a while, I deliberately chose the quietest gym hours to avoid people seeing my awkward movements. Back then, I constantly compared myself to others, feeling full of self-doubt when I couldn't even perform proper form with weights others lifted easily.

Moreover, I was extremely conscious of others' gazes. Whenever I saw people with perfect physiques at the gym, I would unconsciously try to make myself smaller. I was afraid others would notice my "newbie" status. I spent lots of time researching various training plans but kept delaying starting because they seemed too difficult. At one point, I even avoided going to the gym because I felt my workout gear wasn't professional enough. Looking back, all this anxiety was just psychological barriers I created for myself.

Scientific Recommendations

The WHO recommends just 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week. What does this mean? You only need to squeeze in 30 minutes a day for 5 days to meet the standard. Doesn't that suddenly feel much more manageable?

This recommendation is based on extensive research data. Studies show that maintaining this amount of exercise can significantly reduce the risk of cardiovascular disease, diabetes, certain cancers, while also improving sleep quality and relieving depression and anxiety. Moreover, this exercise volume is achievable for most people.

Specifically, these 150 minutes can be distributed very flexibly. You can choose to exercise 30 minutes daily, or opt for longer sessions less frequently. For example, you could brisk walk 30 minutes Monday through Friday, or exercise 50 minutes on Monday, Wednesday, and Friday. The key is finding what best fits your schedule.

For those particularly pressed for time, 75 minutes of high-intensity exercise is also a good option. You can divide these 75 minutes into 3 sessions of 25 minutes each. For example, doing high-intensity interval training on Tuesday, Thursday, and Saturday. This arrangement not only meets health standards but also gives you maximum exercise benefits in minimal time.

Exercise Intensity

You might wonder: what counts as moderate intensity, and what's considered high intensity? Let me give you a down-to-earth example.

Moderate intensity means you can still chat with friends while exercising, though you'll be slightly out of breath. For instance, when power walking with your bestie, you can still gossip despite being a bit breathless. In exercise physiology terms, moderate intensity exercise should keep your heart rate between 64% and 76% of your maximum heart rate. For example, if you're 30 years old, your theoretical maximum heart rate is 190 beats/minute (220-30), so moderate intensity exercise should keep your heart rate between 122-144 beats/minute.

Besides brisk walking, many activities qualify as moderate intensity exercise, such as: Jogging (7-8 minutes/kilometer pace) Swimming (freestyle, relaxed pace) Cycling (flat terrain, 12-16 km/hour) Tai Chi Hatha yoga among yoga styles Dancing (many types, like waltz counts as moderate intensity)

High intensity means talking becomes difficult. For instance, when you're running on the treadmill and a friend asks you something, you can only manage two words: "Wait... wait..." Heart rate typically reaches above 77% of maximum. For a 30-year-old, high intensity exercise should keep heart rate above 146 beats/minute.

Common high intensity exercises include: Fast running (5-6 minutes/kilometer pace) Swimming (butterfly or fast freestyle) Mountain biking HIIT (High Intensity Interval Training) CrossFit Boxing training Basketball (full court)

However, exercise intensity is relative. What's moderate intensity for regular exercisers might be high intensity for beginners. So when choosing exercise intensity, base it on your fitness level. If you're just starting out, begin with low intensity and gradually increase. This approach is both safer and more sustainable.

Personal Practice

When I seriously started exercising last year, I set a very simple goal: walk to and from work daily, plus a 15-minute walk after lunch. This way, I easily achieved the weekly 150-minute exercise target.

I remember checking the walking route from home to office when I first started - it took about 25 minutes one way. That meant 50 minutes round trip. Add the 15-minute after-lunch walk, and I accumulated 65 minutes of exercise daily. Though it was just walking, I quickly noticed changes.

First, my sleep quality improved notably. I used to have insomnia, tossing and turning in bed. But since I started walking daily, I could fall asleep quickly and sleep better. I felt refreshed when waking up.

Second, my work efficiency improved. The 15-minute lunch walk not only aided digestion but enhanced my afternoon work state. Sometimes walking helped me find solutions to tough problems.

Most importantly, I discovered exercise wasn't as hard as imagined. Walking is the most basic form of exercise - no special equipment needed, no professional training required, doable anytime, anywhere. While walking, I often listened to podcasts or audiobooks, exercising both body and mind.

Gradually, I started trying other forms of exercise. Like weekend runs in the nearby park or playing badminton with friends. All these activities started from basics, progressively increasing volume and intensity.

Looking back, this gradual approach helped me stick with it. If I'd set too high a goal initially, I probably would have given up. So I especially recommend beginners not aim too high - start with the simplest and let exercise gradually become part of life.

Data Sharing

After a year of consistency, my weekly exercise time has stabilized at around 300 minutes. Calculating by exercise intensity, I burn about 100,000 calories annually. What does this mean? It equals the calories in 1,250 apples or 167 Big Macs.

Let me explain how these numbers are calculated. I use a fitness tracker to record daily exercise data, including steps, heart rate, calories burned, etc. Initially, I burned 200-300 calories daily on average. As exercise intensity increased, now I burn 400-500 calories daily.

Specifically for each exercise type: 30 minutes walking (5 km/hour) ≈ 150 calories 30 minutes jogging (8 km/hour) ≈ 300 calories 30 minutes swimming (freestyle) ≈ 250 calories 30 minutes yoga ≈ 120 calories 30 minutes HIIT ≈ 400 calories

These numbers might not be intuitive, so let's compare with food: One apple ≈ 80 calories One Big Mac ≈ 600 calories One bowl of white rice ≈ 200 calories One piece of chocolate cake ≈ 350 calories One bubble tea ≈ 400 calories

Through these comparisons, we can better understand energy expenditure from exercise. For example, 30 minutes of running burns 300 calories, equivalent to one piece of chocolate cake. But this doesn't mean you can carelessly eat these high-calorie foods after exercise, because exercise isn't just about burning calories - it's more about improving physical fitness.

I now use a phone app to record daily exercise data, including duration, intensity, calories burned, etc. This helps me visually track progress and adjust training plans timely. For instance, if I notice significantly lower exercise volume one week, I'll appropriately increase exercise time in following days to ensure weekly targets are met.

Diet Coordination

Of course, exercise without proper diet won't work. I now record my daily food intake, ensuring protein intake of 1.6-2.2g/kg body weight. For example, at 60kg, I need 96-132g protein daily. That's equivalent to 4-5 chicken breasts.

Speaking of diet, it's quite complex. Proper dietary combinations not only help achieve fitness goals but provide necessary nutrients. My current dietary principles are: focus on quality protein, moderate carbs, essential healthy fats.

My typical breakfast: 2 slices whole wheat bread (carbs) 2 boiled eggs (protein) 1 glass of milk (protein + calcium) 1 fruit (vitamins + fiber)

Lunch combination: 1 bowl brown rice (carbs) 150g chicken breast (protein) Vegetables like broccoli (vitamins + minerals) A handful of nuts (healthy fats)

Dinner is lighter: Oatmeal (slow-digesting carbs) Yogurt (protein) Fruit salad (vitamins)

Pre and post-workout nutrition is also important. 30 minutes before exercise, I eat a banana or energy bar for workout energy. Within 30 minutes post-workout, I drink protein shake to help muscle recovery.

Notably, protein doesn't have to come from powder. Quality protein sources in daily diet include: Chicken breast (31g protein per 100g) Eggs (13g protein per egg) Tuna (26g protein per 100g) Milk (3.4g protein per 100ml) Tofu (8g protein per 100g) Beef (26g protein per 100g)

Weight Monitoring

Regarding weight, I suggest weighing at the same time daily. I weigh myself on empty stomach after waking up and record it on my phone. This helps quickly spot weight trends. But ladies should note weight fluctuations during menstrual cycles are normal.

Weight monitoring isn't just about numbers - it's important to consider other body indicators comprehensively. Such as: Body fat percentage changes Muscle mass changes Waist and hip circumference changes How clothes fit Overall appearance in mirror

I now use a smart body fat scale that measures weight, body fat percentage, muscle mass, visceral fat and other indicators. While these measurements might not be professionally precise, they're adequate for observing trends.

When I first started exercising, my weight didn't change much but my figure noticeably improved. This was because fat decreased while muscle increased. So I suggest not focusing too much on absolute weight numbers, but more on body composition changes.

Snack Alternatives

I used to love snacking while watching shows - now I prepare healthy alternatives. For example, 100g cucumber has only 16 calories, while 100g chips has 536 calories. The numbers speak for themselves about which choice is wiser.

I've summarized some low-calorie snack alternatives:

Vegetables: Carrot sticks (100g ≈ 41 calories) Celery sticks (100g ≈ 14 calories) Cherry tomatoes (100g ≈ 20 calories)

Fruits: Strawberries (100g ≈ 32 calories) Blueberries (100g ≈ 57 calories) Cantaloupe (100g ≈ 34 calories)

Protein snacks: Sugar-free yogurt (100g ≈ 60 calories) Egg whites (100g ≈ 52 calories) Steamed chicken breast (100g ≈ 165 calories)

Nuts (watch portion size): Almonds (15g ≈ 89 calories) Walnuts (15g ≈ 98 calories) Pistachios (15g ≈ 85 calories)

These healthy snacks aren't just low-calorie - they provide necessary nutrients. For instance, carrots are rich in beta-carotene, blueberries contain abundant antioxidants, and nuts provide healthy fatty acids.

Exercise Equipment

Many ask what equipment they need. Honestly, you don't need much investment at first. A pair of well-fitting sneakers and some moisture-wicking workout clothes are enough. I started with 100-yuan workout clothes. Looking back, though modest, it was very authentic.

However, as exercise intensity increases, some basic equipment becomes necessary:

Sneakers: Most important equipment - must fit well with good cushioning Choose professional shoes based on activity type (running shoes, training shoes, etc.) Replace every six months to maintain adequate support

Workout clothes: Choose moisture-wicking fabrics Sports bras should provide good support Pants should be elastic and not restrict movement

Exercise accessories: Fitness tracker (record exercise data) Water bottle (ensure timely hydration) Sports towel (for wiping sweat) Sports socks (prevent blisters)

Protective gear (choose based on activity): Knee pads Wrist guards Ankle supports

I suggest adding equipment gradually. When starting exercise, focus on building habits rather than equipment. Once you truly love exercise, slowly add professional equipment as needed.

Tips for Consistency

The most important tip, I think, is finding suitable exercise methods for yourself. Don't blindly follow others' workout styles. I initially forced myself to do CrossFit and made myself miserable. Later switched to dancing and stuck with it.

Here are some practical suggestions:

Establish exercise habits: Fixed exercise times, like every morning or after work Keep workout gear visible Exercise with friends for mutual accountability

Arrange appropriate intensity: Progress gradually, don't aim too high Listen to your body's signals Adjust training plans when needed

Methods to overcome laziness: Set small goals Record each workout achievement Reward your progress

Adjust mindset: Don't compare with others Enjoy the exercise process Make exercise part of life

Maintain motivation: Set phase goals Join exercise communities Record your changes

Prevent injury: Proper warm-up and stretching Maintain correct exercise form Rest and recover appropriately

Reflections

After over a year of exercise, my biggest realization is: exercise really can change a person. Not just physically - even mentality becomes more positive. Things I used to think impossible, I'm now willing to try.

Specific changes include:

Physical aspects: Weight and body fat controlled Notably improved fitness Better sleep quality Stronger immune system

Mental aspects: Increased confidence Stress relief More stable emotions Greater patience

Lifestyle aspects: More regular schedule Healthier diet Expanded social circle Improved work efficiency

Most importantly, I found a sustainable lifestyle. Exercise is no longer a task or burden, but an essential part of life. The sense of achievement and joy from daily exercise fills me with anticipation for life.

Conclusion and Outlook

Reading this, are you interested in exercise too? If you want to start now, my suggestion is: begin with the simplest, even just 1,000 extra steps daily is good. After all, a journey of a thousand miles begins with a single step, right?

Future plans: Maintain current exercise habits Try new exercise types Participate in some sports events Help more people fall in love with exercise

Hope everyone can find suitable exercise methods and make exercise a beautiful part of life. Remember, exercise isn't a competition - it's a process of becoming better. Let's discover better versions of ourselves through exercise!