How Much Exercise Per Week To Lose Weight?

Regular exercise, along with healthful eating habits, is a key part of good health and weight control. In addition to helping you control your weight, regular exercise can reduce your risk of developing heart disease, type 2 diabetes and some types of cancer. Aerobic exercise, strength-training and interval training are types of exercises that you can do each week to contribute to your weight-loss efforts.

Aerobic Exercise

Popular aerobic exercises include brisk walking, running, cycling and swimming. Aerobic exercise done at a moderate intensity can help you burn calories, which is necessary for weight control. The American College of Sports Medicine recommends working your way up to 60 minutes of moderate-intensity aerobic exercise on five or more days each week to promote and sustain weight loss. A moderate intensity is one that noticeably increases your heart rate and breathing but still allows you to have conversation.

Strength Training

Strength-training exercises should also be incorporated into your workout routine each week to help you control your weight. Building and maintaining your lean muscle can increase your body's efficiency at burning calories. The more toned your muscles are, the easier it is to control your weight. Weightlifting, using resistance bands or doing exercises that use your body weight as resistance are some ways to add strength training to your routine. Doing muscle-strengthening exercises for your major muscle groups at least two times per week is recommended.

Interval Training

Interval training can be beneficial if you have hit a plateau with your weight loss efforts and is an effective way to increase your fitness, according to the University of Alabama at Birmingham. Interval training is done by alternating short, high-intensity bursts of activity followed by periods of lighter-intensity activity. An example of an interval training workout could include walking for four minutes and then jogging for one minute and repeating these intervals for 30 to 40 minutes. Adding interval training to your regular aerobic exercise routine on occasion can help keep your workouts fresh and fun.

Considerations

While regular exercise is an important part of weight-loss success, your eating habits also play a major role in weight control. Eating fewer calories than your body requires, in addition to burning calories through exercise, is an effective way to lose weight and can increase your chances of weight loss success. Consulting with a registered dietitian can be helpful in developing an eating plan that meets your specific goals and needs. Visit with your doctor before starting a new exercise program if you have been sedentary or if you have a condition that may make exercise unsafe for you.