How Much Exercise Is Needed For Losing Weight For Girls And Boys
Hey whatsapp! if you want to lose weight through exercise then you should read the article. In this article I have covered some topics for you like weekly recommendation, daily recommendation, personalized recommendation.
How much exercise is needed for you to lose weight?
Researchers and medical reports provide weight loss exercise recommendations per day and per week not only for losing your weight but also for preventing weight regain.
Weekly exercise guide
Top sports colleges of America recommended that healthy adults get at least 30 minutes of moderate intensity aerobic activity five days per week or more.
The ACSM and CDC recommended engaging in strength gaining activity should be only done twice weekly. But an important point is there that whenever strength training activity is done it should cover all body muscles like upper body, lower body and core.
If you do not reduce your calorie intake when you have started exercising this rete of physical activity per week is likely to improve your weight loss result. Calories which you have to intake is determined by your age, sex and activity level.
Daily exercise guide
If you want to lose 1 to 2 pounds per week you need to follow the daily exercise routine and aiming to lose 1 to 2 pounds per week is a healthy weight loss goal. 3500 calories need to be burn if you want to lose 1 pound per week.
A 150 pound person should do the following activities every day to lose weight (1 pond per week)
Running- 40 minutes per day
Walking- 2 hours per day
Vigorous swimming- 40 minutes per day
Biking- 1 hour each day
Intense aerobics classes- 1 hour per day
Trying to lose 1 pound of fat with exercise alone can be difficult and time consuming for some people. For that reason you may want to combine diet and exercise to reach the right calorie burn for weight loss.
Right exercise routine for you
How do you know that your routine is right for losing weight which your have decided? The answer of this question is depend on your desired workout routine.
If you prefer shorter workout daily exercise is probably best for you, by worming out 1 hour a day you will meet experts recommendation for weight loss. Exercising habit will develop by doing your workout routine daily.
Get up early in every morning and complete your workout routine or you can go to gym for achieving your weekly weight loss goal. If you will do a little everyday this will help you to achieve your weekly goal.
To shorten your strength training sessions work out different parts of your body on different days. Start your week with upper body then lower body and in last core better you exercise it accordingly. This will help you to hit your muscle goals without spending hours in gym.
Sometimes daily workout doesn't realistic, maybe your workweek is hectic or you are busy with any other work. Then you must choose the weekly plan to lose your weight. But if you exercise fewer days during week each workout should be longer, then only you will able to achieve your weight loss goal.
for example if you do exercise for 2 hours a day on weekend then only you will be able to hit the weight loss goal which daily exercise can hit.
You can also do double workout on some day. For example you might take a brisk walk in the morning as one workout then do another workout at lunch or after having dinner.
Sometimes it is very hard to build workout habit if you doesn't exercise regularly. Give yourself leeway when you have a tight schedule but still strive to hit the minimum recommendation for exercise each week.
If you have some time in everyday routine but sometime you get some works then you are not able to perform your routine then you can try both of the above point that is you can do exercise every weekend as well as someday in between with will definitely help you to loss weight and achieve your weight loss goal.
If you are a beginner then start doing beginner workout that vary in duration. Once your fitness has increased aim to increase the duration and/or intensity of your workout. Mix things up regularly to keep from getting bored.
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