How long should I exercise every day every week if I want to exercise to lose weight? How long should I exercise every week? A study by the American Sports Medicine Association (ACSM) points out that moderate to vigorous exercise 150-250 minutes per week is recommended to achieve the effect of losing weight through exercise; However, the organization also said that "the more the better", in order to significantly lose weight, it is suggested that it can exceed 250 minutes per week.
Post-it notes-the heart rate reaches 50-70% of the maximum heart rate during moderate intensity exercise. In terms of self-feeling, you can speak fluently after 10 minutes, but you can't sing, which makes people feel a little tired, breathing and heartbeat are faster than usual, and you will sweat.
How long should I exercise every day? According to the weekly recommended exercise, conversion of time loses weight, and it takes about 22-35 minutes of exercise every day to lose weight. If you want to get obvious results (more than 250 minutes per week), it means that you should spend at least 35 minutes exercising every day on average. The above premise is that if you choose moderate diet control instead of drastic diet control to reduce calories, then weekly 150-250 minutes of intensive exercise may improve your weight loss effect.
150- 250 minutes of moderate-intensity exercise per week may improve the effect of losing weight. Do you have to exercise every day? After reading the above suggestions, are you beginning to worry that you can't do it every day? In fact, there are many different ways to change the duration and intensity of training.
Frequency: No need to train every day. Exercise every 1-2 days can still effectively lose weight. But in this way, a single exercise will take longer, such as doing 60-75 minutes of exercise on weekends and doing 35-40 minutes of exercise four times a week, which is still in line with the principle of exercise to lose weight.
Intensity: It can increase the intensity of exercise and burn enough heat. At this time, daily exercise such as family fitness is most suitable for you. For example, if you are healthy enough, you can choose high-intensity interval training HIIT, high-capacity interval training HVIT, TABATA interval training and so on. It is characterized by short training time. On the contrary, if you want to do easy training such as walking and running, you need a long stretch.
How many kilograms of exercise can you lose weight? If the calorie consumption is roughly estimated, 7700 calories is equal to 1 kg of fat, and the burning of fat must refer to many influencing factors such as everyone's physical condition, basal metabolic rate and exercise intensity. The following table of the National Health Administration of the Ministry of Health and Welfare is for reference only. Please click here to learn more about the calorie consumption of various sports.
? The National Health Service tries to convert the above table, and you will find that it is difficult to lose 1kg just by exercise, which is why there is a saying that "7 points depend on diet and 3 points depend on exercise". For detailed diet control methods, please see: 3 simple steps with scientific basis to help you lose weight quickly.