How long do you exercise every day to lose weight

 

How long do you exercise every day to lose weight? Exercise to lose weight these should pay attention to

How long do you exercise every day to lose weight? Many people realize that exercise is the best way to lose weight, but how long does it take to exercise every day to lose weight?

How long does each exercise take to lose weight?

The length of the exercise time depends on the exercise mode and exercise intensity. Under normal circumstances, aerobic exercise time will be longer than anaerobic exercise; the exercise time of low-intensity exercise will be longer than that of high-intensity exercise. During the initial period of exercise, the body mainly uses sugar to provide energy.

After exercising to a certain extent, the body burns fat for more energy. Typically, aerobic exercise burns fat for energy after 30 minutes. Therefore, in order to achieve the goal of losing weight through aerobic exercise, the time for each low-intensity aerobic exercise should not be less than 30 minutes. Every time you perform a strength exercise, the main consideration is the intensity of the load. With 60%~70% of the maximum load, 8~12 sets of 8~12 times, 2~3 sets at a time.

How long do you exercise every day to lose weight?

In terms of aerobic exercise, about 60 minutes of aerobic exercise every day can control weight. If you need to reduce body fat, then the daily aerobic exercise time should be more than 90 minutes. The intensity of each aerobic exercise is controlled within the range of 60% to 70% of the maximum heart rate. (Maximum heart rate = 220-age) Do moderate-intensity aerobic exercise 3 to 5 days a week, and the exercise time is about 150 minutes per week. Strength training takes longer for the body to recover. It is recommended to do strength training 2-3 times a week.

How to exercise to lose weight fast?

1. Warm up before exercise

It is well known that warming up before exercise can avoid injury. But in fact, in addition to stretching muscles and avoiding injuries, warming up before exercise can also help you lose weight. When you start exercising, doing warm-up exercise for ten minutes first can consume sugar in your body, and after you start exercising, you can speed up entering the state of burning fat, which can greatly improve the fat-burning effect of exercise. Secondly, warm-up exercise can increase the metabolic rate, allow oxygen to be delivered to the muscles faster, and accelerate weight loss.

2. Control your diet after exercise

The energy consumption of exercise will make people feel hungry after exercise. If you can’t restrain yourself and eat a lot at this time, all your efforts will be wasted. But if you really want to eat, you can eat some fruit or vegetables.

3. Adjust the exercise plan in time

Through exercise, people’s metabolic capacity is improved, and exercise capacity is enhanced. At this time, it is necessary to adjust the exercise plan in time and increase the amount of exercise in an appropriate amount to further improve the metabolic capacity. Sticking to the same amount of exercise for a long time can only control the weight, but not let you continue to lose weight.

How long to exercise every day to lose weight, you must know the above exercise precautions!