How long should you exercise every day to lose weight? What you need to know about exercise

　　What is the fastest and most effective way to exercise to lose weight? With questions below, let the editor answer them one by one for you.

　　How long does it take to lose weight each time you exercise?

　　The length of exercise time depends on the exercise method and exercise intensity. Generally, aerobic exercise lasts longer than anaerobic exercise ； Moderate to low-intensity exercise will last longer than high-intensity exercise. During the initial period of exercise, the body mainly consumes sugar to provide energy. After exercising to a certain extent, the body burns more fat for energy. Typically, aerobic exercise will burn fat for energy after 30 minutes. Therefore, if you want to achieve weight loss through aerobic exercise, the duration of moderate to low-intensity aerobic exercise should not be less than 30 minutes each time. Every time you perform strength exercises, the main consideration is the intensity of the load. Use 60% to 70% of the maximum load, 8 to 12 times in one group, and do 2 to 3 groups at a time.

　　How long should you exercise every day to lose weight?

　　As far as aerobic exercise is concerned, about 60 minutes of aerobic exercise every day can control weight. If you need to reduce body fat, then the aerobic exercise time should be more than 90 minutes a day. The intensity of each aerobic exercise should be controlled at 60% to 70% of the maximum heart rate scope. (Maximum heart rate = 220 - age) Do moderate-intensity aerobic exercise 3 to 5 days a week, and the exercise time is about 150 minutes a week. When doing strength training, your body needs a longer period of time to recover. It is recommended to do strength training 2 to 3 times a week.

　　How to exercise to lose weight quickly?

　　1. Warm up before exercise

　　Everyone knows that warming up before exercise can prevent injuries. But in fact, in addition to stretching muscles and avoiding injuries, warming up before exercise can also help you lose weight. When officially starting exercise, doing warm-up exercises for ten minutes can consume the body's sugar. After starting formal exercise, it can accelerate the state of fat burning, which can greatly improve the fat-burning effect of exercise. Secondly, warm-up exercises can increase metabolic rate, allow oxygen to be delivered to muscles faster, and accelerate weight loss.

　　2. Control your diet after exercise

　　Exercise consumes energy and makes people feel hungry after exercise. If you fail to restrain yourself and eat a lot, all your efforts will be in vain. But if you really want to eat, you can eat some fruits or vegetables.

　　3. Adjust exercise plan in time

　　Through exercise, people's metabolic capacity is improved and their exercise ability is enhanced. At this time, it is necessary to adjust the exercise plan in time and increase the amount of exercise appropriately to further improve the metabolic capacity. If you insist on the same amount of exercise for a long time, you can only control your weight, but it will not allow you to continue to lose weight.

　　How to exercise to lose weight faster

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