Exercising to lose weight comes with a few pitfalls. For instance, exercising too much can lead to overeating as a result. Or, suppose you don’t work out enough, leading to no results.
So, how much exercise is necessary to lose weight? We’re here to answer that question.
Weekly Exercise Recommendations For Weight Loss
The Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) both recommend adults get at least 30 minutes of moderate-intensity aerobic activity five days a week.
Engaging in strength training activities at least twice a week is recommended by the CDC and ACSM. Strength training activities should include all major muscle groups, working the lower body, upper body, and core.
That being said, if the goal is to reduce your body weight by 5 percent or more, getting a minimum of 300 minutes of moderate-intensity activity each week is the best and most productive. If you modestly reduce your calorie intake in addition to your regular exercise, your weight loss results will improve.
Exercising doesn’t stop once you’ve reached your weight loss goals. Once you’re at the weight you desire, you should get at least 150 minutes of physical activity weekly, 75 minutes of vigorous exercise, or a combination of the two.
Daily Exercise Weight Loss Guide
A healthy weight loss goal would be aiming to lose a pound or two a week. To lose a pound of weight typically requires us to burn around 3,500 calories. Choose your favorite activities and find out how much exercise you’d need daily to lose one pound of body fat.
For instance, a person who weighs 150 pounds would need to perform the activities below to lose a pound of fat.
- Walking: 2 hours a day
- Running: 40 minutes a day
- Biking: 1 hour daily
- Intense Aerobics: 1 hour a day
- Vigorous Swimming: 40 minutes daily
You can use an activity calculator to find out how much exercise you’d need to burn a pound of fat. The information will help you set daily exercise goals for your weight loss journey.
Losing a pound of fat through exercise alone can be difficult and time-consuming for some of us. For that reason, combining exercise and diet is best to reach the best calorie deficit for weight loss.
Creating An Exercise Routine That’s Right For You
Whether you’d rather set daily or weekly exercise goals for weight loss depends on the routine you want to practice.
For instance, daily exercise is probably best for you if you like shorter workouts. Working out for 20 to 35 minutes daily, you’ll meet the recommendations for weight loss. Exercising daily will help make your exercise routine and habits stick.
If you want short workouts that include strength training, you can work out different parts of your body on different days of the week. Work on your upper body one day, your core the next, and the lower body the day after that. Training in this method allows you to hit all muscle groups without spending hours in the gym.
Suppose you prefer to work out fewer days a week. In that case, you can limit the days you work out and make the length of each workout longer. A good example is to do one 60-minute workout on a particular day, let’s say the weekend, and two 45-minute sessions during the week; it’s safe to skip a few days of exercise while meeting the weight loss guidelines.
Or, you can do double workouts on certain days. For instance, work out in the morning and get another one in later in the afternoon or evening.