Exercise and Weight Loss: 20 Minutes to See Results

China's Tang Dynasty women valued plumpness as beautiful, while modern women value slimness. Although the beauty standards of women vary across different eras, there is one common consensus throughout history—that healthy and energetic women are the most beautiful. Beijing Sports University's Director of Sports Rehabilitation, Wang Anli, said, 'Exercise is an effective way for women to achieve health beauty.'

Exercise and women's figure shaping

Women's figure is determined by three factors: one is genetic factors, the child's figure is often a copy of their parents, this is innate, and humans cannot change it. The other is nutritional factors, better living conditions have led to the current people's height level far exceeding that of the past. The last important factor is exercise. Exercise is the healthiest way for us to participate in shaping our figure autonomously.

Regular exercise leads to a good figure

People who exercise often look particularly energetic because exercise helps women's muscles become compact, their figures are proportionate, and their posture is upright. Women's beauty doesn't lie in being slim, but in having a perfect body curve, tightening where it should be tightened and protruding where it should be prominent.

Women's good figure depends on three aspects.

One is to persist in aerobic exercise, through the consumption of a relatively large amount of fat, to maintain weight within a reasonable range, this is the foundation of achieving a good figure through exercise.

Two is to practice strength training, through pulling elastic bands, lifting dumbbells, back bridges, abdominal bridges, side bridges exercises, make muscles more compact, strengthen joint stability. This helps prevent muscle and joint degeneration, such as preventing cervical spondylosis, lumbar disc herniation, and traumatic bone joint osteoarthritis.

Three is to do more stretching exercises, stretching can lengthen muscle fibers, reduce joint movement restrictions, increase limb flexibility. Let our body language be more appropriate, more elegant, and more generous.

Increasing lean weight is key

Appropriate fat accumulation makes women more feminine and alluring, but excessive fat accumulation becomes a burden, not only damaging the figure but also damaging health. Appropriate fat accumulation and appropriate exercise can make women healthier and more charming. From the perspective of aesthetics and health, the body fat content of ordinary women should be maintained within a certain range, and the body composition should be around 18%-20% in line with international standards.

Wang Anli explained that body composition is the ratio of lean weight to fat weight, and the weight of muscles, organs, and bones is called lean weight. Within a certain range, the greater the lean weight, the better.

Increasing lean weight mainly relies on muscle training, and muscle growth is the easiest to achieve. Aerobic exercise and targeted equipment training can increase lean weight. Running, cycling, swimming, and other aerobic exercises, as well as resistance exercises such as lifting weights and yoga, can increase the proportion of lean weight.