We all know that if you want to be able to lose weight, exercise is going to become a regular part of your life. However, what isn’t quite as obvious is how much exercise is necessary in order to be able to drop the pounds safely and in a healthy way, but still in a way that is appropriate for an individual’s own unique fitness level. But how much exercise do you need?
The American College of Sports Medicine (ACSM) has recently updated its recommendations for healthy regular exercise and has said that its old guidelines – which had said that 30 minutes, five days per week – should no longer be considered to be accurate. So, the answer to the question, “How much exercise do you need?” has changed.
Back in 2001, the ACSM had released an official recommendation that the average overweight and obese adult should be receiving a minimum of 150 minutes of exercise at a moderate intensity in order to be able to encourage better health. That said, for those in that same weight category who wanted to be able to achieve long term weight loss, that number rose to 200 to 300 minutes per week.
That number recently came into question and the ACSM has now revised their numbers for guiding obese and overweight people to be able to improve their health as well as those guidelines for people who want to lose weight.
Now, they have published their most recent recommendations, which have said that more exercise is needed on a weekly basis in order to be able to lose weight. The research now shows that by taking part in 150 to 250 minutes of weekly exercise, it is possible to prevent more than 3 percent weight gain, but in the majority of people, only the most “modest” weight loss will be achieved with that kind of effort. Instead, over 250 minutes of exercise will be needed in order to be able to burn away excess fat and to generate weight loss that will be meaningful and measurable.
Therefore, if you want to translate that into a workable number that you can follow, an overweight or obese adult will need about 50 minutes of daily cardio exercise, combined with regular strength training workouts, in order to be able to produce the type of weight loss results that they are likely seeking. When looking for something other than the opportunity to drop a pound or two, then the odds are that you are going to need to incorporate a higher amount of regular exercise into your daily life. How, much exercise do you need? Refer to these new guidelines for best results.