Activity is an important part of a successful weight-loss program. As you burn more calories than the body needs, weight-loss occurs. Some people wonder how much activity is required to shed unwanted pounds. Setting aerobic activity goals and incorporating regular strength-training sessions into your routine will assist in losing unwanted pounds.
Frequency of Cardiovascular Activity
Healthy adults need a minimum of two hours and 30 minutes of cardiovascular activity weekly, according to the Centers for Disease Control and Prevention. If you want to lose weight, however, daily activity of at least 30 minutes is recommended. Cardiovascular activity sheds calories. When your body burns higher levels of calories, it taps into fat reserves. This causes quicker weight loss. Talk with your doctor about a healthy level of activity for your situation.
Strength Training Frequency
A workout plan for weight-loss needs to include regular strength-training sessions. Unlike aerobic activity, strength training doesn't occur daily. Plan two to three sessions a week. Aim to target the major muscle groups, like the back, chest, legs and abdominal muscles. This type of activity promotes weight loss because it gives your body to ability to burn calories quicker, according to the Mayo Clinic.
Activities to Boost Calorie Burning
Frequency of your workout helps you burn more calories. The type of activity you select also makes a difference. For example, walking burns about 183 calories during 60 minutes for a 160-lb. person, according to the Mayo Clinic. If you swim laps, however, calorie burning increases to 511 calories an hour.
Organized classes like tae kwon do and high-intensity aerobics burns high amounts of calories as well. Tae kwon do burns 730 calories an hour and high-impact aerobics burns 511 calories an hour, according to the Mayo Clinic.
Fat Burning Tips
If you want to burn even more fat, try interval training. With this type of activity, you alternate moderate intensity activity with higher-intensity bursts. This method burns fat quicker than traditional exercise, according to The New York Times. For example, jog for three minutes then run for three minutes. Continue this pattern for at least 30 minutes.
During the moderate activity portion of the workout, you should be breaking a sweat. As you move into higher intensity movements, it should be difficult to say more than a few words.
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