Everyone has a different perspective on how much exercise they should be doing per day. This could be based on your childhood and those around you that workout. However, when you are over weight, many people think that all they need is a quick cardio session at the gym and some simple food changes to lose the weight. Now, ACSM (American College of Sports Medicine) has increased the amount of exercise people need to do to lose weight and stay healthy.
New guidelines issued from the American College of Sports Medicine (ACSM) state that 30 minutes of exercise, 5 days a week might not be enough. In 2001, ACSM recommended that overweight and obese adults get at least 150 minutes of moderate-intensity exercise per week to improve their health. 200 to 300 minutes per week was recommended for long-term weight loss. But will this amount of exercise really help you lose weight and keep it off?
New research shows that “between 150 and 250 minutes per week of moderate intensity physical activity is effective in preventing weight gain greater than 3% in most adults but will provide “only modest” weight loss.” So ACSM has published new physical activity recommendations in the journal Medicine & Science in Sports & Exercise. Overweight and obese individuals are more likely to lose weight and keep it off if they exercise for least 250 minutes per week. Exercising for more than 250 minutes per week has resulted in “significant” weight loss for these individuals.
So what does this mean? If you’re trying to lose weight, 50 minutes of cardio exercise along with regular strength training might be what it takes to see the results you’re hoping for (source).
I totally agree with this article! All the clients that are truly successful with their weight loss do roughly 40-50 minutes of cardio (5 times a week) with a 50 minute weight routine (3 times per week). Doing this guarantees that they will lose weight and inches. Clients who skimp on their weight training and cut their cardio routines short have a harder time losing.
(CES, PES, CPT, BS)