How much exercise takes to lose extra weight?
Since you are not consuming many calories, any amount of exercise can help. About five hours of weekly exercise can bring the highest weight loss for obese adults who are also watching their fat and calorie intake.
So, let's say researchers, including John Jagicic, PhD. Jakicic leads the Department of Health and Physical Activity of the University of Pittsburgh.
Jakicic and colleagues studied almost 200 obese women for two years. Their results were presented in Vancouver, Canada, in the US Association for the study of the Annual Scientific Meeting of Obesity.
Spokane Weight Loss - How Much Exercise Sparks Weight Loss?
- Moderate amount of moderate intensity exercise
- Moderate amount of vigorous exercise
- Much moderate intensity exercise
- Very vigorous exercise
Moderate quantities of exercise are designed to burn 1,000 calories per week. The plans that require a lot of exercise were designed to burn 2,000 weekly calories.
The weight loss rule of the weight loss is that the calories burned should exceed calories consumed. The study addressed the two ends of this equation.
In addition to exercising, women also limit their calorie and fat intake.
They were given to consume 1,200 to 1,500 calories per day. Fat was responsible for 20% to 30% of these calories.
Remember, the study lasted two years. It was not a small exercise Blitz or failed diet. Most women completed the study (172 women or 90%).
All women who finished the study lost a significant amount of weight.
Those who lost the highest weight recorded the registration of 270 to 300 minutes of exercise per week. This is 4.5 to 5 hours weekly.
Here are the average body weight percentages lost by each group:
- Moderate amount of moderate intensity exercise: 4.9%
- Moderate amount of vigorous exercise: 3.7%
- Much moderate intensity exercise: 6.5%
- Very vigorous exercise: 7.2%
The CDC recommends that all adults receive at least 30 minutes of moderate exercise five times a week. Which adds up to 150 minutes a week.
This amount was not designed with weight loss in mind. "More intense or longer periods of physical activity may be required to control body weight," says the CDC website.
Jakicic agrees. "Clearly, excessive individuals have different exercise needs than the general public when it comes to increasing their energy expenses," he says in a news version.
"Energy expenses" means burned calories.
"To maximize weight loss and minimize weight recover, it seems that individuals with overweight should complement changes in the diet with approximately 300 minutes of exercise every week, which is twice the recommended value for health public in general, "continues Jakicic.
.If Jakicic results are on the way, what do they mean in the real world?
Someone should exercise 45 minutes a day, six days a week, for a total of 270 minutes a week? Or five, one hour training do? Can every day be divided into several shorter sessions?
Jakicic and colleagues call for more work to solve the details.
Consult a doctor before starting a weight loss or exercise plan.
