While engaging in 30 minutes of cardio exercise, five days a week, can have health benefits, you may need to do more cardio for weight loss. According to the American College of Sports Medicine, you may need to do 60 to 90 minutes of cardio activity. Weight control comes down to calories burned. The more calories you burn, the more likely you are to lose weight.
Recommendations
The American College of Sports Medicine recommends 60 to 90 minutes of cardio activity, five days per week for weight loss, but states that you can achieve weight loss with 150 to 250 minutes per week of moderate-intensity physical activity, equal to 50 minutes, five days per week. More physical activity is more likely to lead to significant weight loss, while shorter workouts lead to more modest weight loss. The American College of Sports Medicine also suggests adding strength training to your routine. Aim to perform eight to 10 strength-training exercises with eight to 12 repetitions of each exercise, twice a week.
Research
About five hours of weekly exercise may result in the most weight loss for obese adults, according to a report by Fox News of a study presented at the North American Association for the Study of Obesity's annual scientific meeting in 2005. Researchers studied 200 obese women for two years. The women were required to burn 1,000 calories per week with moderate activity, 1,000 calories per week with vigrous activity, 2,000 calories per week with moderate activity or 2,000 calories per week with vigorous activity. They also followed a reduced-calorie, low-fat diet. While all of the women lost significant weight, those who lost the most weight reported accumulating 270 to 300 minutes of exercise per week.
Sessions
Longer, less frequent cardio workouts are not more beneficial than more frequent, shorter session, according to Mayo Clinic physical medicine and rehabilitation specialist, Edward R. Laskowski, M.D. If you don't enjoy spending 30 minutes on the treadmill, take three 10-minute walks during the day instead. If you have a busy schedule and can't find time for the gym, exercise during your breaks. If you're a beginner, start off with shorter sessions and work your way up to longer workouts.
Tips
Aim for moderate or vigorous cardio activity. On a scale of intensity, moderate activity is equal to at least a 6. You should be breathing more rapidly, but still be able to carry on a conversation. Set aside specific days and times in your schedule to work out, and you may be more likely to stick to your plan. Choose cardio activities that you enjoy. If you don't like running, try swimming, walking or cycling instead. Talk to your doctor before beginning any exercise program. Your health care provider can alert you if activities are not appropriate for you.
References
- American College of Sports Medicine: Physical Activity Guidelines
- Fox News; How Much Exercise Sparks Weight Loss?; Charlene Laino; Oct. 19, 2005
- MayoClinic.com; Aerobic Exercise: What's the Best Frequency for Workouts?; Edward R. Laskowski, M.D.; Oct. 21, 2010
- American College of Sports Medicine; ACSM Position Stand; Jan. 29, 2009
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