just really go an calculate, its already under obese category
Thanks, will try it out tomorrow. slow and consistent shall be the key.
Not really good at rope skipping.
although saw online everyday10min rope skipping is beneficial
Allow me to share slightly more in-depth topics to ya......
So can start on running, and skipping as an activity. Skipping (or later stage any resistance bands activitiy) can be done in the house, even in the aircon office. I do them in my office server room where it ranges from 14-19 deg C. Saves on time as well.
Running has lots of benefits, it is pretty time efficient as well, it is among the top most time efficient for all exercises in terms of energy expenditure. However, even for me, i cannot focus on > 1 to 1.5hrs of running.....mental block which leads to zero interest. I have big interest in shorter stuff, esp 3k and 5k. That is why i am still running despite being addicted to cycling (i started racewalking first, then running, then cycling, i am a post covid cyclist).
So for eg, a proper HM till this day be it an actual event/race or even GPS run i have not attempted yet.
Not sure what is your "mileage" for you in future, you may or may not be able to walk/run/hop/whatever mix for anything longer than 1.5hrs. This is true for my wife (she used to be BMI 33).
So if you are obese, for sure you want results. But why cannot? The main reason that was/is cited by my wife is the SG weather. So even if wake up 6.15am and out there by 6.30am and then walk/jog till 7.45am is really the max. Later nights not conducive to her. I believe obese folks generally are more sensitive to heat issues as well, as per my wife.
So another activity that you might wanna try later on is cycling. It is slightly less time efficient in energy kJ burning per unit time (various reasons that i shall not expand on here) but then in SG context here it is perfect. You can start with a cheap but decent foldable bike via carousell first, brands like crius / fnhon are great. Zone 2 heart rates you should be able to hit like low 20 kmh after a few first weeks of muscular conditioning. What this means is that your body muscles would be generating that specific amount of heat but it is cooled by 20+ kmh of wind.
After a few months once you have mastered all the nuances of cycling, you can even upgrade to a road bike, which would further (but not much) increase the efficiency more, ie more cooling. However you might not wanna go into road bike territory if you do not like that kind of more aggressive riding position (ie try out a road bike first by any methods be it from a friend or from the shop, or heck if you manage to bump into any cycling groups chilling at hawker centers, you can ask.....just gotta be thick skinned a bit and have the initiative to make the first move.....vast vast of these fellas are cycling super siaos one for sure one way or another they would be able to hook you up onto something like trying out 1 lower cost bike in their group with 2 of them maintaining balance for you while static or something and then sharing lobangs on carousells etc.
Shops also can, but issue is that you generally need to pay heckloads more, and you might not want to plonk down that kind of investment for just PCN cycling.
You'd then find that zone 2 kind of HR you'd barely perspire one, 2 factors at play here first being the much higher (wind) cooling and 2 with the wind cooling that means also much better evaporation, which leads to more cooling. Which is good in local context as far as comfort goes.
Now during the cooler months, for folks who dont perspire much, during early mornings you'd find that you dont even perspire at all for zone 2 base rides, damn shiok.
But anyway going a bit off topic already, but cycling is one of those activities in which there is much much less impact, so generally you can do that activity for many hours, ie overall total energy expended is high.
Same goes for swimming. But then i am not swimming siao, so no help here.
That is provided that you can invest a higher number of hours into physical activities.
In order to lose (fats) weight, you must eat right and also do sufficient volume in exercise. It is very difficult to burn fats as it takes really a lot of exercise activity, so you'd need all the help you can get, and doing it as an interest/hobby is the best. You might also be able to do biking to run specific errands instead of nua-ing at home in front of the phone/computer, so that also leads to increased NEAT (non exercise activity thermogenesis).
