How much exercise do you need to do a week to lose weight? It’s a simple question, and don’t we all wish there was a simple answer? Unfortunately, weight loss wellness isn’t a matter of a one-size-fits-all rule or equation; it depends on you as an individual. Life, health and people are complicated, and so there are many variables that determine how exercise affects your wellbeing.
1. Your goals: You might want to lose a few pounds just to get into that new dress, or you may be going for a full body revamp. Everyone has different goals, and this means that the amount of exercise that’s right for you will be different to what everyone else needs.
2. Your level of motivation: What’s motivating you towards your goals? Are you looking forward to looking better? Feeling fitter? Overcoming a medical condition? Whatever it is, you need to choose a motivation, as this will help determine how much exercise you will need to do.
3. Your current fitness level: Let’s be realistic; if you’ve never exercised in your life, you’re not going to be able to start intense, hour-long gym sessions or start running marathons. You need to work out how much you’re actually able to do, and then build on this progress with time. Maybe your goals or motivations say you need to do X amount of exercise at Y intensity, but you need to gradually get yourself to that point first.
4. Your energy levels: This is similar to your fitness level, but your energy level is how much exercise your body can cope with each day. This variable will change over time, as you’ll have more energy the more you exercise, so, again, it’s all about building your way up to it.
5. Your time: You may want to exercise for a few hours a day, but if you’re juggling work, family and having some sort of a life, it’s just not possible. This means you might need a few creative solutions, like working out when your kids are asleep or when you’re on your lunch break. You could try involving the family in the fitness plan or just exercising more efficiently by yourself. If you don’t have time for an hour-long walk, try jogging or running in the time you can spare.
6. Your priorities: Even with the best of intentions, you’re not going to achieve your fitness goals if, on some level, you believe there are more important things in life than exercise, or you feel selfish for spending all that time on yourself. The truth is, your health and wellbeing is of the utmost importance; as these serve as the firm foundation for everything else you do. Being fit and strong gives you the energy to be a better parent, friend, spouse and worker, and to follow other productive pursuits instead of slouching in front of the TV.
7. Your programme: The exercises you chose will determine how much you need to do to achieve your goals, both on a weekly basis and in the long-run. Some activities burn more energy, and some have a longer lasting effect on how much your body will burn even when you stop exercising. The optimum programme will include aerobic exercise (such as walking, jogging, bicycling, swimming and martial arts) and strength training exercise (like weight training, resistance band exercise and circuit training). This is because the former burn the most in-workout calories, while the latter increases the amount of energy your body burns at rest and during everyday activities.