Are you struggling to lose weight and achieve your desired body shape? Are you tired of trying different diets and exercise programs that promise results but fail to deliver? If yes, then you might want to consider combining exercise with red light therapy for effective fat loss.
Red light therapy, also known as low-level laser therapy, is a non-invasive treatment that uses red and Near Infra-Red (NIR) light wavelengths. These Wavelengths stimulate fat cells and promote weight loss. When combined with exercise, red light therapy can enhance the effects of physical activity and help you achieve your fitness goals faster.
In this article, we will explore the science behind red light therapy and exercise for fat loss. And we provide you with a comprehensive guide on how to incorporate this approach into your daily routine. Let’s get started!
Understanding Red Light Therapy
Before we delve into how red light therapy and exercise can be combined for fat loss, let’s first understand what red light therapy is and how it works.
How Red Light Therapy Works
Red light therapy uses low-intensity light wavelengths in the red and near-infrared spectrum to stimulate the mitochondria in our cells. Mitochondria are the powerhouses of our cells, responsible for generating energy that our body needs to function properly. For a fuller understanding we suggest you view this informative video.
Red light therapy stimulates the mitochondria to produce more ATP (adenosine triphosphate). ATP is the primary energy source for our cells. This increased ATP production promotes cell regeneration and repair, reduces inflammation, and enhances blood flow.
When it comes to weight loss, many people struggle with maintaining the necessary healthy lifestyle in order to lose fat. Others manage to lose weight but struggle with stubborn areas of fat that remain. This is despite how much they diet and exercise. In these cases, many patients turn to weight loss pills or surgery in order to achieve the desired loss of fat. Unfortunately, these methods come with health risks and side effects and often only provide a temporary outcome.
Benefits of Red Light Therapy for Fat Loss
Red light therapy has been shown to have numerous benefits for fat loss. It can:
- Stimulate the breakdown of fat cells
- Increase metabolism and energy expenditure
- Reduce inflammation and oxidative stress
- Enhance blood flow and circulation
When used in combination with exercise, red light therapy can help to amplify the effects of physical activity and promote further fat loss.
In addition to boosting your cells with increased ATP production, red light therapy also affects adipocytes, or the cells that store fat.
Clinical studies confirming efficacy
Studies, such as the 2011 study published in Obesity Surgery, show that exposure to red light therapy causes the adipocytes to release triglycerides. This results in reduced volume and a measurable loss of fat. Participants in this 4-week study experienced a 2.15 cm loss in waist girth in a very short time.
But the loss of triglycerides is not the only benefit red light therapy provides to patients trying to lose weight and improve body contour.
A further study in 2015 found that the combination of red and near-infrared treatment whilst walking showed a positive effect on weight loss and abdominal fat loss.
In general, adipose tissue is not easy to break down by exercise alone. In this respect, this study shows that irradiation of the body with red and near-infrared rays during walking can help to break down adipose tissue. Measures were taken before and after of the Abdominal circumference, abdominal fat percentage, body fat mass, body fat percentage, body-mass index of each group and the experimental group who performed walking with the red and near-infrared belt showed significant reduction in abdominal circumference, abdominal fat percentage, fat mass, and body-mass index compared to the control group. The findings exceeded expectations.
The Role of Exercise in Fat Loss
Exercise is one of the most effective ways to burn calories and lose fat. When you exercise, your body burns calories to fuel your movements, and this can help to create a calorie deficit that leads to weight loss.
Types of Exercise for Fat Loss
There are several types of exercise that can be effective for fat loss, including:
- Cardiovascular exercise: This includes activities such as running, cycling, and swimming, which elevate your heart rate and increase calorie burn.
- Resistance training: This involves using weights or your body weight to build muscle and increase metabolism.
- High-intensity interval training (HIIT): This involves short bursts of intense exercise followed by periods of rest or low-intensity exercise, which can help to increase calorie burn and improve cardiovascular fitness.
Benefits of Exercise for Fat Loss
Exercise has several benefits for fat loss, including:
- Burns calories and creates a calorie deficit
- Increases metabolism and energy expenditure
- Builds muscle, which can increase metabolism and improve body composition
- Improves cardiovascular health and fitness
- Reduces stress and improves mood
but doing it whilst using quality Red Light Therapy seems to provide a synergistic effect.
Combining Red Light Therapy and Exercise for Fat Loss
How to Combine Red Light Therapy and Exercise
Now that we understand the benefits of red light therapy and exercise for fat loss, let’s explore how combining red light therapy with exercise is a simple and effective way to enhance the effects of physical activity and promote fat loss. Here’s how to do it:
- Start with red light therapy: Begin your workout by exposing your body to red light therapy for 5-10 minutes. You can use a red light therapy device; wrap or panel.
- Warm-up: Perform a 5-10 minute warm-up before your workout. This can include light cardio exercises, such as jogging in place or jumping jacks, to get your heart rate up and prepare your body for exercise.
- Exercise: Perform your chosen type of exercise for 20-60 minutes, depending on your fitness level and goals. You can choose from cardiovascular exercise, resistance training, or HIIT, depending on your preferences and fitness level.
- Post-workout red light therapy: After your workout, expose your body to red light therapy for another 5-10 minutes. This can help to enhance muscle recovery and reduce inflammation.
If you have a Red Light Therapy Wrap/Pad that has an option to connect to a Powerbank that you can wrap around your waist, you can skip the above and delve straight into your warmup and receive the benefits simultaneously whilst doing your workout.
Best Practices for Combining Red Light Therapy and Exercise
Here are some best practices to keep in mind when combining red light therapy and exercise for fat loss:
- Start slow: If you’re new to exercise or red light therapy, start slow and gradually increase your intensity and duration over time.
- Be consistent: To see results, it’s important to be consistent with your red light therapy and exercise routine. Aim for at least 3-5 sessions per week.
- Stay hydrated: Make sure to drink plenty of water before, during, and after your workout to stay hydrated.
- Listen to your body: If you experience any pain or discomfort during your workout, stop immediately and consult a healthcare professional.
Tips for Effective Fat Loss
While combining red light therapy and exercise can be an effective way to promote fat loss, there are other tips and tricks that can help you achieve your weight loss goals. Here are some tips to keep in mind:
Diet Tips for Fat Loss
- Eat a balanced diet that includes plenty of fruits, vegetables, lean protein, and healthy fats.
- Avoid processed and sugary foods, which can contribute to weight gain and inflammation.
- Limit your intake of alcohol, which can add unnecessary calories to your diet.
Lifestyle Changes for Fat Loss
- Get enough sleep: Aim for 7-8 hours of sleep per night to promote optimal health and weight loss and there is an important link. A 2012 study published in the International Journal of Endocrinology looked at the effects of light on leptin and ghrelin. Leptin is a hormone responsible for controlling appetite, helping to maintain body weight, and regulating how much energy the body burns. In contrast, ghrelin increases appetite and stimulates the release of growth hormone. In this study, researches looked at participants with poor sleep habits. Reduced sleep levels often increase the production on ghrelin while reducing the levels of leptin, often resulting in weight gain. Their research showed that exposure to red light significantly increased leptin levels while decreasing ghrelin. This reduction in hunger levels can have a great impact on those trying to follow a low-calorie diet for weight loss. And thus helps to reduce hunger and the desire for snacking.
- Manage stress: Chronic stress can contribute to weight gain and inflammation. Practice stress-reducing activities, such as yoga or meditation, to promote relaxation and reduce stress levels.
- Stay active: In addition to your regular exercise routine, make an effort to stay active throughout the day by taking the stairs, going for walks, or standing up and moving around every hour.
Combining red light therapy and exercise can be a powerful tool for promoting fat loss and achieving your desired body shape. By understanding the benefits of red light therapy and exercise and following best practices for combining them, you can enhance the effects of physical activity and promote fat loss. Additionally, making dietary and lifestyle changes can further support your weight loss goals.
- Is red light therapy safe for everyone? Red light therapy is generally considered safe for most people. However, it’s important to consult with a healthcare professional before starting any new treatments or exercise programs.
- Can red light therapy alone promote fat loss? While red light therapy has been shown to promote fat loss, it’s most effective when combined with exercise and a healthy diet.
- How often should I combine red light therapy and exercise for fat loss? To see results, aim for at least 3-5 sessions per week of combining red light therapy and exercise.
- What type of exercise is best for fat loss? The type of exercise that is best for fat loss may vary depending on your individual fitness level and goals. Cardiovascular exercise such as brisk walking around 60% of maximum ; jogging and swimming, resistance training, and HIIT are all effective options for promoting fat loss.
- What type of wearable device can I use if I am exercising ? A red light therapy flexible wrap that is large enough to comfortably wrap around your waist or thighs and has the ability to be powered by a correctly rated Powerbank is best. Here is a reputable product for example you should consider.
- Can red light therapy help with muscle recovery? Yes, red light therapy has been shown to enhance muscle recovery by reducing inflammation and promoting circulation.
- Are there any side effects of red light therapy? Red light therapy is generally considered safe, but some people may experience mild side effects such as redness or irritation at the treatment site. It’s important to follow the instructions provided with your red light therapy device or consult with a healthcare professional if you have any concerns.
- How long does it take to see results from combining red light therapy and exercise? The amount of time it takes to see results from combining red light therapy and exercise may vary depending on your individual fitness level and goals. Consistency is key, so aim to combine red light therapy and exercise regularly. A period of several weeks will see the best results.