The Chiayi City Public Health Bureau held a lively "Muscle Gain and Fat Loss" exercise class at the Chiayi City National Sports Center, attracting over 300 participants. Under the guidance of professional trainers, everyone was fully engaged in the workout, sweating for their health.
The World Health Organization (WHO) recommends that adults aged 18 to 64 engage in 150 to 300 minutes of moderate-intensity aerobic exercise per week or 75 to 150 minutes of vigorous-intensity aerobic exercise. Additionally, muscle-strengthening activities covering major muscle groups should be done at least twice a week.
Chiayi City Public Health Bureau Director Liao Yu-Wei emphasized that moderate-intensity aerobic exercises include brisk walking, cycling, swimming, and skipping rope, while strength training includes push-ups, sit-ups, and dumbbell exercises. These types of exercise not only improve physical fitness but also help in the prevention of chronic diseases.
Over 300 participants followed the trainer with full focus, working out their entire body muscles. (Photo/Source: Chiayi City Government)
According to the "2021 Health Promotion Survey of Working Populations," nearly half of Taiwan's workforce did not meet the recommended exercise levels set by the WHO, with almost 45% facing issues of being overweight. For the third consecutive year, the Public Health Bureau has hosted the "Muscle Gain and Fat Loss Competition," which measures "body fat percentage" and "muscle mass" as the scoring standards. This competition encourages workplace employees to form teams, using the power of teamwork to develop regular exercise habits, achieve muscle gain, and fat loss, and prevent chronic diseases. This year's competition attracted 36 teams and 650 participants, showing the growing enthusiasm for fitness and health among residents.
During the course, three professional trainers from the National Sports Center led participants through dynamic warm-ups, bodyweight core exercises, resistance band training, high-intensity interval training (HIIT), and static stretching. These classes not only enhanced cardiovascular function but also effectively strengthened muscles, helping participants improve their physical condition. After the course, many participants expressed that this exercise arrangement provided them with a refreshing health experience.
The Public Health Bureau pointed out that regular exercise is an essential part of all healthy weight management plans. In addition to exercise, dietary control is also key. To make it easier for residents to exercise at home, the bureau has produced a series of instructional videos for strength training exercises, including dynamic warm-ups, resistance band training, and stability ball exercises. Residents can find these videos on the Chiayi City Public Health Bureau's YouTube channel and follow along with the coaches.
The Public Health Bureau reminds residents that regular exercise not only helps with weight control but also effectively prevents chronic diseases such as cardiovascular disease, diabetes, hyperlipidemia, and hypertension, benefiting both physical and mental health. Through these activities, they hope to inspire more residents to participate in the exercise, cultivate healthy living habits, and work together to build a healthy and vibrant Chiayi City.
