How Much Exercise A Week for Weight Loss?

Older person discussing health with a doctor

According to Ben Quist, PhD, NSCA, there are two main impediments to losing weight through exercise, and they are injury and boredom.

The secret behind losing weight is creating a calorie deficit. This means that you burn more calories than what you consume. It is said that when running at 8-minute mile speed it might be a great calorie burner exercise if it’s not done as expected, then you are not going to be helped. You can as well start with what you can do like walking or working out on an oval machine or work out using a bike

The problem with power Training

In many cases, though it’s easier to burn calorie by doing aerobic exercise than with power or through rigorous training.

Vigorous exercise will not result in an appreciable loss of weight this is because you are not going to burn enough calories.

But there is always the talk that the amount of mass is always equal to more calories lost, even while resting. This is not practical according to experts.

The only studies that have seriously shown significance calorie burn are weight – lifting exercise, and this was achieved by serious lifters who worked out for at least 2 hours lifting as much as they could manage in every set.

In fact, it is said that gaining a pound of muscle might assist you to burn not less than 5 to 10 calories a day and this can be achieved by chewing gum as well. This one does not mean training hard is not helpful for the fitness of the body, but if you want to burn more calories, it’s good to go for cardiovascular exercise and vary the intensity.

Smart dieters work out to lose weight. However, they sometimes exercise too much and wind up overeating in the process. Some don’t work out sufficiently as a result of that they don’t see any result on the scale.

Work out time

The recommended amount of exercise is that you get between 150-250 minutes of intense training each week for you to lose weight. But they also encourage more work out. To realised a significant loss of weight the organisation recommend that work out for over 250 minutes per week.

Does that sound like a lot of much work out per week for weight loss? No need to worry. The work out need not to be done at once. The 250-minute exercise can be split and made to vary in time and intensity.

For instance, if you can manage intensive activity, exercise can be made shorter and harder to help in burning more calories in a shorter time. Some exercise can take much time but easier to perform. When it’s your first time to do exercise, you can go for less hard exercise that vary in time.

How Many Days Per Week Should I Exercise?

Given that 250 minutes per week of exercise is suggested, I do not think that you must exercise on a daily basis for you to lose weight. That is not the correct thing. You don’t need to concentrate on the exact days recommended for you; you can as well chose other days or even every third day and still drop weight successfully.

When you chose for shorter exercise, then do it daily. If you go for 20-35 minutes every day, you shall have achieved the expert recommendation for weight loss. When you do daily work out, it will help you in building a regular and healthy habit. But sometimes daily work out is not easy to maintain due to our tight schedule.

When you have a hectic work, you can decide to work out every day. If you have fewer days for exercise during the week, you need to have a more thorough and thorough work out for many hours.

For instance, if you can manage 50-80 minute exercise on the weekend, 40-60 during the week you can leave out some days and still manage to get the guidelines for weight loss work out.

Work out to Lose One Pound

If you have interest in how much exercise you need to burn one pound of body fat, engage online activity calculator to assist provide the answer. You have to burn around 3500 calories to lose one pound of weight.

  • You need five hours of running (10-minute mile) or around 40 minutes per day.
  • 3 mph Walking 14 hours ( 3.0 mph) or 2 hours per day
  • 5 hours of intense swimming or roughly 40 minutes per day
  • Recommended 6.5 hours of biking (equivalent to 12-13 mph) or you can do an hour each day. You require 7 hours of rigorous aerobics class.
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