Regular exercise is critical for maintaining a healthy lifestyle, along with a well-balanced diet. It’s not only for those who want to shed some pounds, but also for people who want to improve their mental health and overall well-being. However, exercise frequency is often a point of confusion for many. How often should one work out to achieve the best results? This article presents a science-backed guide to exercise frequency for weight loss.
The United States Department of Health and Human Services recommends that adults should get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Additionally, they should engage in muscle-strengthening activities on two or more days a week. This minimum guideline, based on solid scientific research, is essential. However, the frequency and the duration of exercise, including the intensity level, are equally vital.
Here’s a breakdown of the exercise frequency for weight loss, as supported by science:
1. Cardio exercises – should be done three to five times a week
Aerobic or cardio-type exercises help elevate your heart rate and burn calories, which is crucial in your quest of losing weight. Based on the study by the University of New Mexico, the optimal frequency for doing cardio exercises is at least three to five times per week for an adult with a healthy body, with a minimum duration of 150 minutes of moderate-intensity activities or 75 minutes of vigorous-intensity activities weekly. Sounds daunting? You can break it up into shorter duration workouts, and it equally counts as long as it adds up to the target time.
2. Strength training – two to three times per week
weight or strength training, a type of anaerobic exercise, helps build lean muscles and burn calories while at rest. Adding a strength training routine will not only transform your physique, but it will also help you with weight loss. The American Heart Association recommends doing muscle-strengthening exercises two days a week minimum. However, Dr. I-Min Lee, a professor of epidemiology at Harvard University, suggests doing strength training 2-3 times weekly, depending on your desired results.
3. Rest – at least one day per week
Being consistent with your fitness routine can lead to quick results, but it’s essential to factor in rest days also. Rest days help give your body a much-needed break, allowing it to recover and come back fresh. Dr. Lee suggests taking a minimum of one day every seven days for a break. It will help you avoid overuse injuries and overall burnout.
Final thoughts
Exercise frequency plays an integral part in your weight loss journey. While a minimum of 150 minutes of moderate-to-vigorous-intensity aerobic exercise spread over three to five days per week and resistance/strength training two to three times per week seems a lot, finding the right balance is key. Make sure you choose workouts that you enjoy and which fit into your daily routine. Lastly, listen to your body, give yourself a break, and start slow. Gradually, you will meet your fitness goals and enjoy the benefits of exercise on your physical and mental health for years to come.