What is the recommended frequency for exercising to maintain health, build strength, and promote weight loss?
For those seeking to lose weight and gain muscle, a balanced approach to exercise is essential. Here's a guide to help you achieve your fitness goals.
According to health experts, the key to weight loss is burning off more calories than consumed daily, which can be achieved through eating fewer calories, increasing physical activity, or increasing muscle mass. To build muscle, a HIIT approach to resistance training can be effective, as it helps achieve muscle mass gains and improves cardiovascular capabilities without spending much time in the gym.
For weight loss, strength training sessions should be held 2-3 times per week, focusing on full-body compound exercises such as squats, push-ups, rows, and lunges. These exercises help preserve muscle, boost metabolism, and shape your body. High-calorie-burning cardio, such as HIIT or moderate-intensity cardio, should be incorporated 3-4 days per week to enhance overall daily activity and increase calorie burn.
For muscle gain, strength training sessions should be performed 3-4 times per week, targeting all major muscle groups. Aim for about 10-20 sets per muscle group weekly, at an intensity of 65-80% of your one-rep max, performing about 8-12 reps per set. Adequate recovery between sessions is crucial, ensuring muscle repair and growth.
Combining strength training with cardio enhances fat loss while maintaining or building muscle. Strength training prevents the "skinny-fat" appearance by preserving lean mass. For weight loss, this mix supports a high metabolism and body toning, while for muscle gain it facilitates growth by providing sufficient stimulus and recovery.
Examples of moderate intensity activities include brisk walking, dancing, gardening, riding a bicycle slower than 10 mph, and water aerobics. Vigorous activities include hiking, jumping rope, running, swimming, taking an aerobics class, and vigorous yard work.
The Centers for Disease Control and Prevention (CDC) recommend at least 150 minutes of moderate intensity activity or 75 minutes of vigorous activity per week for cardiovascular training. The American Heart Association (AHA) recommends engaging in moderate-to-high intensity resistance training on at least 2 days of the week for muscle building.
It's important to note that different fitness goals require different approaches to training. For example, a full body training program involves working each of the major muscle groups in one session, while training splits focus on different muscle groups in separate sessions.
Before starting any exercise program, it's recommended to consult a certified personal trainer for guidance on exercises suitable for your level of health and fitness. Medical News Today does not endorse any specific exercise programs, and individuals should always consult with a healthcare professional before beginning a new workout regimen.
In summary, to effectively lose weight and gain muscle, aim for strength training sessions 2 to 4 times per week combined with some cardio and increased daily movement, tailored to your primary goals. By maintaining a balanced exercise routine, you can achieve your fitness goals and improve your overall health.
[1] American Council on Exercise (2021). ACE High-Intensity Interval Training (HIIT) Workout. [online] Available at: https://www.acefitness.org/education-and-resources/lifestyle/blog/7241/ace-high-intensity-interval-training-hiit-workout/ [Accessed 10 Feb. 2023]. [2] American Heart Association (2021). Resistance Training. [online] Available at: https://www.heart.org/en/healthy-living/fitness/movement-is-your-medicine/resistance-training [Accessed 10 Feb. 2023]. [3] Centers for Disease Control and Prevention (2021). Physical Activity Guidelines for Americans, 2nd Edition. [online] Available at: https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf [Accessed 10 Feb. 2023]. [4] American College of Sports Medicine (2021). ACSM's Resources for the Personal Trainer Manual, 7th edition. [online] Available at: https://www.acsm.org/products-services/books-and-products/books/acsm-s-resources-for-the-personal-trainer-manual-7th-edition [Accessed 10 Feb. 2023]. [5] Medical News Today (2021). How to lose weight: 10 tips for successful weight loss. [online] Available at: https://www.medicalnewstoday.com/articles/323916 [Accessed 10 Feb. 2023].
- To achieve weight loss, aim for strength training sessions two to three times per week, focusing on full-body compound exercises, while incorporating high-calorie-burning cardio three to four days per week.
- To build muscle, consider a HIIT approach to resistance training, performing strength training sessions three to four times per week, targeting all major muscle groups, and ensuring adequate recovery between sessions.
- With a balanced approach, combining strength training with cardio can enhance fat loss while maintaining or building muscle, thus supporting improved overall health and fitness.
- Science plays a crucial role in weight management and fitness, with different training methods and equipment mentioned in health-and-wellness, fitness-and-exercise, and weight-management literature.
