Optimal Training Frequency and Length for Weight Loss
Athletes are not the only ones who need to train 5 to 6 times a week. People who want to lose weight in an effective way should do so too. So, what is the optimal training frequency and lenght for weight loss?
Move more in a process of weight loss
For the purpose of losing weight, the important thing is to spend more calories than we eat, and this, day after day. In short, we have to exercise as much as possible according to our capacities, spreading the process throughout the week. Exercising for 30 to 40 minutes, 5 to 6 times a week, is a good example of a weight loss program. By exercising regularly, we become accustomed to being active and we get better at integrating exercise to our daily routine. In the long run, physical activity will become an integral part of your lifestyle. A workout session after work, a walk after supper, or a bike ride on the week-end are all activities that will progressively become part of your life and help you lose weight efficiently.
How many times a week should I train?
According to two American studies, exercising for 200 minutes and more every week would be optimal. People who do so lose more weight and are in better physical condition than those who exercise for less than 150 minutes. Now, all we have to do is to split these 200 minutes. Depending on our schedule, objectives, and capacities, many schemes are possible. Here is an example (total 240 minutes):
- Exercise session combining cardio and weight lifting: 60 min, 3 times a week;
- Brisk walk outdoors: 20 min on three other days.
Does the act of exercising more guarantees results? Truth is, for optimal results, it is necessary to follow a well planned and adapted exercise regimen. Also, a balanced diet will be essential to your weight loss initiative. It is by combining quality exercise and a healthy nutrition that you will get the best results. Do not hesitate to ask for the help of a nutritionist or a personal trainer to guide you in your lifestyle changes.
– Chambliss HO. Exercise duration and intensity in a weight-loss program. Clin J Sport Med. Mar;15(2):113-5, 2005.
– Jakicic JM, Marcus BH, Gallagher KI, Napolitano M, Lang W. Effect of exercise duration and intensity on weight loss in overweight, sedentary women: a randomized trial. JAMA. Sep 10;290(10):1323-30, 2003.