Sport is essential for losing weight. But how much time should you devote to it each week to get real results? Here are the experts’ recommendations.
We spend on average more than 10 hours a day sitting, whether at work, in the car or in front of the television. This inactivity can have serious consequences. Researchers have proven that staying in this position for too long increases the risk of dementia and cardiovascular disease. In addition, a Taiwanese study showed that a sedentary lifestyle could increase the risk of premature death by 16%. In short, it gives food for thought. However, there is no need to be alarmed. Other studies have shown that moving, even occasionally, has beneficial effects.
You should know that “weekend warriors”, those who only exercise twice a week, reap as many benefits for their body as those who train daily. Professionals estimate that 150 minutes of weekly moderate exercise, or 75 minutes of vigorous exercise, is enough to promote weight loss and improve overall health. The main thing is to find balance and practice regular physical activity. Indeed, the WHO reminds us that it is better to do a little exercise than not at all. Whether cycling to work, doing household chores or getting active in the garden, every movement counts. But to really lose weight, a certain regularity is recommended.
Experts agree that it’s important to aim for at least two types of exercise each week. First of all, endurance: walking quickly, swimming, cycling. Next, muscle strengthening, whether in the gym or at home, with dumbbells or bodyweight exercises. Dean Zweck, product development manager at Total Fitness, also recommends including strength training sessions. “These strengthen bones, improve posture and help burn more calories. Furthermore, it is advisable to spread the sessions over the week. This allows you to train without tiring and obtain long-term results.”
Here are some examples of sessions to properly organize your sports week:
- Five 30-minute sessions of moderate exercise: Brisk walking, cycling, swimming or light jogging are good options for working the body without rushing it.
- Three 25-minute sessions of vigorous exercise: Intense activities like HIIT, spinning, boxing or running work the heart and burn calories quickly.
- Two strength training sessions: Alternating between one day for the upper body and another for the lower body allows you to strengthen all the muscles without risking injury.
For those who lack time during the week, it is possible to concentrate the sessions on the weekend. It is then sufficient to carry out two longer sessions, approximately 75 to 90 minutes each.