Back to school: How many sports sessions are needed to lose the summer kilos

Presse Santé

It all depends on whether you want to lose weight, increase your endurance, or achieve other fitness goals. Here are some exercise tips and how often you should exercise.

Before you decide how much exercise you need, it’s good to know what your exercise goals are in the first place.

How much exercise is enough? It depends on your health and your goals.

First ask yourself: how much exercise is enough for what? He explains that before you make a decision about how much exercise you need, you should have a good idea of ​​your exercise goal(s): Do you exercise to stay fit, to control your weight, or to keep your stress levels low? ? ?

For general health benefits, a daily walking routine may be enough. If your goal is more specific, like lowering your blood pressure, improving your cardiovascular fitness, or losing weight, you’ll need to exercise more often or more intensely. The medical literature continues to support the idea that exercise is medicine. Regular exercise can help reduce the risk of premature death, control blood pressure, reduce the risk of type 2 diabetes, fight obesity, improve lung function, and help treat depression.

Gym for adults and children.

Adults should aim to get 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous-intensity aerobic physical activity each week for good health. When done regularly, aerobic activity improves cardiorespiratory fitness. Running, brisk walking, swimming, and bicycling are all forms of aerobic activity.

In addition, specialists encourage balance and stretching activities to improve flexibility, as well as muscle-strengthening exercises twice a week or more. Older people should focus more on balance exercises, such as tai chi, which have been shown to improve stability and decrease the risk of fractures in older people, according to a review published in December 2013 in the European Journal of Integrative Medicine, and continue to do as much aerobic and muscle-strengthening activity as your body can handle.

Any time or any form of exercise is better than no exercise, whether it’s 1, 5 or 30 minutes. For preschool children, it is better to spend more time playing to promote their growth and development. This includes a mix of active and unstructured play, such as bicycling, jumping, or swimming. Children and adolescents ages 6 to 17 should get one hour of moderate to vigorous physical activity per day. Most of those 60 minutes should be spent in aerobic activity, which is activity that involves the repetitive use of large muscles and increases your heart rate and breathing. Children and adolescents should do muscle and bone strengthening activities, such as jumping jacks or exercises that use body weight as resistance, three times a week.

How much exercise do you need to lose weight or maintain weight loss?

Research consistently shows that including exercise in your routine is helpful for weight loss. For example, in a study published in the August 2012 issue of the journal Obesity, women who dieted and exercised lost more weight than those who dieted alone. However, if you’re trying to control your weight through exercise, you’ll probably need to spend a little more time exercising. This is because 150-250 minutes a week of moderate-intensity physical activity produces only modest weight-loss results, and to lose a significant amount of weight, you may need to do some moderate-intensity exercise for more than 250 minutes per week (in addition to dietary intervention). So how much exercise do you need in a day? That works out to about an hour, five days a week.

People looking to lose a significant amount of weight, more than 5% of their body weight, should get more than 300 minutes of moderate-intensity activity a week to achieve their goals.

By increasing the intensity of your activity, you can achieve similar weight-management benefits in half the time. For example, in a January 2017 study published in the Journal of Diabetes Research, women who performed high-intensity interval exercise lost the same amount of weight and body fat as those who performed moderate-intensity cardio, but did so with a lot less. practice.

It’s important to remember that once you’ve reached your weight loss goals, you should continue to exercise to ensure you don’t gain any weight back. A study published in August 2014 in the Journal of Primary Prevention, which analyzed data from 81 studies investigating the role of exercise in weight management, found that one of the most important ways exercise helps with weight management is prevent weight gain (perhaps even more than it helps you lose weight).

Although 250 minutes of exercise a week can prevent weight regain, some people need more physical activity than others to maintain a healthy weight, lose weight, or prevent weight gain once they’ve lost it.

To lose weight and keep it off, do resistance exercises to increase the level of fat-free mass in your body, which improves your metabolic rate. That’s why, when Harvard researchers followed 10,500 men for 12 years, those who did 20 minutes of strength training a day gained less belly fat than those who spent the same amount of time doing cardio, according to data published in the February 2015 issue of the journal Obesidad.

How much exercise do you need to improve your cardiovascular health?

Fortunately for anyone trying to improve their heart health, a little exercise is not enough. For overall cardiovascular health, get at least 150 minutes of moderate-intensity aerobic activity per week or at least 75 minutes of vigorous aerobic activity per week. Other research shows that aerobic exercise is the most effective form of exercise for improving measures of cardiometabolic health, including insulin sensitivity, glucose tolerance, and blood pressure. Do muscle-strengthening activities at least two days a week to help preserve and build lean muscle.

Before engaging in high-intensity exercise, especially if you have a history of heart disease, it’s important to ask your doctor what intensity of exercise is safe for you. And again, remember that it’s okay to work until you reach your target exercise level. Whatever your goals, a little exercise will always be more beneficial than none. Small steps sometimes get the best results.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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