The formula for optimizing exercise: The key to truly burning fat lies in "recovery".

The benefits of exercise are not actually in the exercise itself .

Many people believe that the more exercise the better, but in reality, exercise itself only puts stress on and damages the body; the real benefits come during the "recovery period." It is during rest that the body repairs itself, burns fat, and boosts metabolism. Insufficient recovery time can lead to physical breakdown and even affect heart health .

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Lessons learned from basic training: No rest, actually worsened.

In 1983 , at Fort Jackson boot camp in South Carolina , even though he entered in top condition, he couldn't even do a push-up after three months because of daily drills, lack of sleep, and no recovery time. This experience proved that even the strongest body cannot withstand continuous stress and lack of rest .

Key to weight loss: Diet is more important than exercise

Many people believe that "eating more and exercising more" can offset the calories burned, but this is not the case. Diet control is the core of weight loss. Some people even find it easier to lose weight after stopping exercise. This is not to oppose exercise, but to emphasize that sleep and recovery are equally important .

How can I tell if I'm overtraining ?

· If you feel tired and unable to recover after exercise, you may have overtrained .

· Overtraining is dangerous for the heart .

· It is recommended to engage in high-intensity exercise such as boxing or aerobic dance once every three days .

· The older you get and the greater your weight loss needs, the less frequently you should exercise, such as once or twice a week .

· On non-sports days, light activities such as walking, yoga, and stretching can be done .

Heart Risk Assessment Formula: Test Your Resilience with Your Pulse

Test steps :

1. Prepare a stopwatch and a pulse measuring tool (or measure with your finger) .

2. Record your resting pulse before exercise (e.g., 72 beats per minute) .

3. Engage in one minute of high-intensity exercise (such as skipping rope or running in place) .

4. Measure your pulse immediately after exercise (e.g., 150 beats per minute) .

5. Take a 1- minute break and then measure again (e.g., 140 times) .

6. Subtracting the values gives the recovered value ( 150 - 140 = 10 ) .

Interpretation results :

· If the recovery value is less than 12 , it indicates poor cardiac recovery and a risk of heart disease. Strenuous exercise should be avoided .

· If the recovery value reaches 50 or above, it indicates that the heart is healthy and high-intensity training can be carried out .

The golden ratio of interval training: 1 minute of exercise, 5minutes of rest

Based on pulse recovery time, interval training should adopt a pattern of "short periods of high intensity followed by long periods of rest." For example :

· Exercise for 1 minute

· Take a 5- minute break

· Repeat 3 times

This training method can effectively improve the body's recovery system and prevent over-fatigue .

In conclusion: More exercise is not necessarily better; recovery is key.

Hong Kong people live a fast-paced life and value their time, but neglecting post-exercise recovery can actually hinder their efforts. A simple pulse test can help you understand your heart condition and adjust your exercise frequency and intensity. Remember, true health comes from balance — exercise, diet, sleep, and recovery are all essential. Exercise correctly, and health will naturally follow !