Studies Recommend Doubling Weight Loss Workouts to Maintain the Same Healthy BMI | Image credit: Pexels
- The WHO recommends 75 minutes of intense exercise and 150 minutes of moderate exercise per week for adults
- When losing weight, the effort required also depends on diet and metabolism
- To build strength, the number of repetitions can be increased or decreased by increasing the intensity of the workouts
New Delhi: Some people exercise once a day, some like to work up a sweat twice, and there are still many who go to the gym several times a day. Exercise and fitness are that curious topic that forces thousands to wonder if their frequency is perfect for increasing the wellness quotient.
While an excess of health can’t do any good, there is a correct answer to how much exercise is enough to achieve your fitness goals – be it weight loss or a toned figure. And the answer to how much exercise in a day is good for maintaining the fitness quotient lies in the ultimate goal. We’ll tell you how.
Weight loss training
When losing weight, the effort required also depends on diet, metabolism and the type of exercise. Moderate intensity training burns fewer calories than high intensity interval training. However, the World Health Organization (WHO) recommends 75 minutes of intense exercise and 150 minutes of moderate exercise every week for adults between the ages of 18 and 64. The American College of Sports Medicine and Centers for Disease Control and Prevention recommend 20 minutes of vigorous exercise three days a week. And for moderate workouts, they recommend 30 minutes of exercise five days a week for the best weight loss results.
Once the goal is achieved, the next challenge is to keep the same. Studies recommend that weight loss workouts need to be doubled to maintain the same healthy BMI. Therefore, when the goal is achieved, stick to 150 minutes of vigorous exercise and 300 minutes of moderate exercise five days a week.
Training for muscle building
When it comes to building muscle, the amount of exercise required depends on several factors – one of the most important factors is the area in focus. Based on the muscle groups in focus, a training program must be created that allows them to be trained either individually or in one piece with full-body workouts.
To build strength, the number of repetitions can be increased or decreased by increasing the intensity of the workout – fewer reps when lifting heavier weights. Over time, the number of counts and repetitions can be increased to improve muscle mass while burning fat.
If you opt for a routine that builds muscle mass by addressing one group per day, a 48 hour break between workouts is recommended for maximum benefit.
Disclaimer: The tips and suggestions mentioned in this article are for general information only and should not be construed as professional medical advice. Always consult your doctor or nutritionist before starting any fitness program or changing your diet.