Scientists have determined the time it takes to exercise each week so that you can lose weight and prevent weight gain.
Recently, a study by the American College of Sports Medicine shows that we should exercise from 2:30 pm to 4:10 pm each week at the medium intensity or exert efforts to lose weight. Naturally, the more gold you practice, the better. If you want quick results, the report recommends we do more than 4h10p per week.
Correctly, How do you Practice?
As mentioned above, we need to spend 2.5 to 4 hours per week to exercise for weight loss. That is equivalent to 22 to 35 minutes a day. If you apply for more than 4 hours at a high intensity, equal to more than 35 minutes a day, you will see a more pronounced effect. 2.5 to 4 hours of exercise will also help you avoid weight gain.
So are there anywhere between 22 and 35 minutes a day? Of course not much for many people who have a habit of practicing sports. However, what if you are overweight and are just starting to exercise? Don’t worry. This exercise is not as strenuous as you think, for the reasons below.
Weekly Workout Recommendations
First, you don’t have to exercise every day. Even if it is only 35 minutes a day, this is not simple for those who have busy schedules and cannot take the initiative in time. You can do it every other day, as long as you get 2.5 to 4 hours per week.
For example, if you arrange a time to run 1 hour to 1:15 on two weekends, then you only need to practice two short sessions (40 minutes) a week to meet the minimum criteria. If you want to exercise more, you can do 3 to 4 sessions a week, with 1 to 2 days off. The five day training week, with two days off, is not only for beginners to practice, but even the best runner to train to meet Boston standard has the same schedule.
If you, unfortunately, miss more workouts than usual, you can still lose weight, just work a little longer than usual. Also, you can change the structure of the exercise a bit: for runners. The day with less time, you can do interval exercises like five-speed exercises for 5-10KM distance days. If you have a lot of time, you can do long exercises at a comfortable level.
How Many exercises Each Day to Reduce 500gr?
The parameters below are intended to help newbie envisioned roughly the amount of exercise time to reduce 500gr. This is because studies are often conducted on foreigners with different backgrounds and conditions than Asians and Vietnamese. Not to mention, even for us Vietnamese, each individual can have a different place.
For example, a person who weighs 68kg wants to reduce 500gr (burn 3500 calories), equivalent to:
- 5 hours of running (at pace 6:00 min/km or 10kmh), about 40 minutes a day for one week
- 14 hours walk, about 2 hours a day
- 5 hours of intense swimming, about 40 minutes a day
- 6.5 hours of low-intensity cycling (20kmh), meaning approximately 1 hour per day
- Seven hours of vigorous aerobic exercise in the gym (classes like spinning, body combat, etc.), meaning 1 hour a day.
It can be seen that losing weight is not too difficult, but it also requires a minimum level of exercise, and you need determination. I hope this article gives you a more straightforward perspective on weight loss. Of course, weight loss and sports can be very complicated, from the formula to calculate calories per hour to how to plan exercise. Not only that, in the process of weight loss, but it is also always more comfortable with losing and losing more at the beginning, and therefore need more training time. However, perhaps we should “know before crawling.” This article hopes to help you who want to lose weight begin their first steps on the journey to refresh themselves.