How Many Exercises To Lose Weight?

Regular exercise should be a key component of your weight control strategy. The amount of exercise you need to affect your weight depends on the types of exercise you choose, the intensity of your workout and the amount of food you eat. The two most common types of exercise to help control weight are aerobic exercise and strength training.

Aerobic Exercise

Popular types of aerobic exercise include brisk walking, running, cycling and swimming. They contribute to weight loss by helping you burn calories. The American College of Sports Medicine recommends 60 minutes or more of moderate-intensity aerobic exercise five days each week to promote and sustain weight loss. Your aerobic exercise can be completed all in one session or in multiple sessions throughout the day, as long as each session lasts at least 10 minutes. Adding interval training can boost your calorie burn and aid in weight loss.

Interval Training

Interval training consists of alternating higher-intensity bursts of activity with lighter periods of activity. You burn more calories as your exercise intensity increases. Exercise physiologists have reported that including interval training into an aerobic workout can be especially beneficial if you have hit a plateau and want to reestablish weight loss. An example of an interval training workout includes alternating walking or running at your normal pace for four minutes and then increasing your speed for one minute.

Strength Training

The more toned your muscles are, the easier it is to manage your weight, reports Mayo Clinic. Including strength training into your regular exercise routine helps boost your metabolism, which allows your body to burn calories more efficiently. Do muscle-strengthening exercises for your major muscle groups at least two times each week. Muscle-strengthening exercises include weight lifting, using resistance bands or doing exercises that use your body weight as resistance.

Considerations

Visit your doctor before starting a new exercise program. Once you are cleared to exercise, meeting with an exercise specialist may help you develop an exercise plan that meets your specific goals and needs. While exercise plays a crucial role in weight control, the amount of food you eat also plays a role. Eating fewer calories than your body needs each day will help you lose weight. You can estimate your daily calorie needs by using an online tool, including the Daily Food Plan tool from MyPyramid.gov, or by meeting with a registered dietitian.