When it comes to losing weight in a healthy manner, hitting the gym is one of the primary solutions, and the inclusion of both weight training and cardiovascular exercises in your workout routines is key to achieve your weight loss goal. But, if there is one question that most gym goers struggle to find the answer is, how much gym time should I put in for weight loss?
Well, without a doubt, knowing this can be quite confusing. Because, there is every chance of you either working out too much or not exercising enough. So, how much gym time is really needed to lose weight?
Physical Activity Time Recommendations for Weight Loss
The American College of Sports Medicine (ACSM) conducted a study that came up with the proper physical activity intervention strategies for weight loss in adults. According to the report, overweight and obese adults are required to engage in a minimum of 150 minutes of physical activity in moderate intensity per week to improve their health. However, they recommended to achieve long-term weight loss, the duration should be extended to 200 to 300 minutes per week.
In general, the amount of time you need to workout on a daily basis depends on your goal for the workout routines that you practice. For healthy individuals, you should look at including higher intensity workouts in your exercise plans. Similarly, your workout plan should also include moderate workout days and easy workout days. The duration of workout during each of these days varies as follows:
· Hard Days: These are days when you will practice high-intensity interval training (HIIT), commonly known as HIIT workouts. These workouts should always be short and sharp, lasting for 20 to 30 minutes!
· Moderate Days: The level of intensity of your workouts during moderate days will be lower than during hard days, and therefore, the duration will be longer, lasting between 45 and 90 minutes.
· Easy Days: As the name suggests, during these days, you will simply perform some low intensity workouts, giving rest to your body and mind so they can recover. These workouts last typically between 30 and 45 minutes.
Remember, there are experts out there to help you! Speak to a GymNation personal trainer on the best exercise program to follow for the goals you are looking to achieve.