Whenever I’ve looked into information about losing weight, and how much time you should be exercising every day in order to lose weight, I would always hear a quote about how you need to exercise 30 minutes a day 3-5 times a week in order to see any type of sustainable weight loss.
Today I was reading an article on MSNBC.com that wants to modify that notion a bit. 30 minutes 5 times a week may not be enough any more!
Greater amounts of physical activity than currently recommended may be necessary to prevent people from gaining weight, and to help them lose weight and keep it off, according to updated guidelines issued by the American College of Sports Medicine.
In a 2001 position paper, the ACSM recommended a minimum of 150 minutes per week (roughly 30 minutes per day 5 times per week) of moderate-intensity physical activity for overweight and obese adults to improve health; however, 200 to 300 minutes per week was recommended for long-term weight loss.
“More recent evidence has supported this recommendation and has indicated that more physical activity may be necessary to prevent weight regain after weight loss,” reads the ACSM’s position paper published in the latest issue of the College’s journal Medicine & Science in Sports & Exercise.
Specifically, evidence published after 1999 indicates 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.
Greater amounts of weekly physical activity — in the order of 250 minutes or more per week — have been associated with “significant” weight loss, the ACSM notes. Overweight and obese adults will most likely lose more weight and keep it off with at least 250 minutes per week of exercise.
So if you want to lose a significant amount of weight – and keep it off, you should be exercising at least 250 minutes per week, or 50 minutes a day 5 times a week. Ok, that’s doable!
They also suggest including weight training as a part of your regimen, to help increase your fat free body mass.
Once you’ve lost the weight, continue on with your new fit habits to keep the weight off!
How much are you exercising every week? Is it enough? Do you need to be exercising more?