The benefits of practicing physical exercise they are the subject of permanent study. The frequency, duration, intensity and total number of hours devoted to sport are parameters and combinations that are investigated by scientists from all over the world and then translated into recommendations based on age, health status, possible pathologies and also medical conditions. Personal objectives.
One of the most common stimuli to start in the fitness universe is the need and desire to fight “those extra kilos”, a goal that sometimes seems unattainable and is frustrating.
It is that in many cases a vicious circle is generated: physical activity allows you to burn calories, but the effort made “forces” to eat more to compensate for the loss of energy and that increased appetite can lead to consuming the same calories that were burned during the training. The question then is:how much exercise should I do per week to lose weight?
The desire to lose weight must go hand in hand with perseverance so as not to lose the effort earned.
How much exercise should I do per week to lose weight
The physical exercise slimsIt just requires perseverance and a greater effort than normal. In addition to proper planning. It does not work to do gymnastics two weeks in a row and then give up, nor do miracle diets help.
One way to lose weight – lose accumulated fat – is to achieve what specialists call “negative energy balance”: reduce the calories you consume and increase those that are expended. Eat less – and healthier – and be more active.
Germán Laurora, coordinator of Megatlon and Fiter Training Programs explains that “a program with a focus on reducing adipose tissue, both for those who are overweight and obese, should ideally be daily. But it must also be taken into account that the effectiveness will drop markedly if the exercise is not complemented with an adequate diet “.
The coach gives us as an example two types of effective sessions to lose kilos, taking a “subjective” scale of effort that goes from 0 (no physical effort) to 10 (maximum effort).
To give a reference on the intensity and work that these two routines demand, Laurora chooses the walking / running activity as the pattern, although she explains that a training session has to include several functional exercises of movement and commitment of different muscle groups.
Training should include movement and engagement exercises for different muscle groups.
It also clarifies that it is important that the training program to reduce fat tissue contains both types of sessions, with daily exercise.
Session A: Medium intensity, continuous work and high volume (number of series and repetitions). Its duration should be 45 to 60 minutes.
In this type of session we would walk or run continuously for 50 or 60 minutes at an intensity of 4 or 5 points.
Session B: Training type HIT (“High Intensity Interval Training”), with a high intensity, interval work and low volume (less number of series and repetitions). Approximately 30 minutes.
We would warm up for 10 minutes of walking or running at a subjective perception of effort of 4 or 5 and then, as the core of the training session, we would run for a minute at an intensity of 8 or 9 and then walk very slowly at a intensity of 2 or 3. We would repeat this up and down for a total time of 20 minutes (10 runs at high intensity).