Physical activity is essential for improving health, toning the body, and losing weight. But one question often arises: how many hours of exercise per week are necessary to see visible results? For those wishing to slim down or gain muscle, finding a balance between exercise time and healthy eating habits is crucial to achieving their goals.
Adapt to your level and progress gradually
For a beginner, starting a fitness routine can seem daunting. It's therefore advisable to begin slowly. For example, 2 to 3 hours of exercise per week is a good starting point. This could include simple activities like walking instead of taking public transport or choosing the stairs over the elevator. The idea is to gradually integrate exercise into your daily life.
A gradual progression not only minimizes the risk of injury but also allows the body to adapt to the new physical demands. After a few weeks, you can increase the intensity and frequency of your workouts. The goal is to develop endurance while maintaining long-term motivation.
Adopt a suitable and progressive routine
Taking up a sport is beneficial for health and weight loss , provided you maintain a suitable pace. For visible results, it's recommended to include at least 150 minutes of activity per week, spread across several workouts . But do you have to exercise every day? Not necessarily. Alternating between intense workouts and recovery days helps prevent fatigue and optimize performance. If you're short on time, you can do short workouts each day , such as 30 minutes of brisk walking or strength training exercises, to maintain a good balance between exercise and health .
The importance of combining cardio and strength training
To maximize the benefits of your workouts, it's recommended to combine cardio exercises with strength training . Cardio workouts, such as brisk walking, running, cycling, or swimming, help burn calories and promote fat loss. Furthermore, these activities are beneficial for the heart and respiratory system.
To fully reap the benefits of exercise, it's essential to diversify your workouts. A combination of moderate-intensity activities, such as running or 30 to 45 minutes of gym workouts, with exercises targeting specific muscle groups, is ideal for getting in shape. This program can help you lose belly fat or prevent weight gain while improving your lifestyle. According to the World Health Organization, you should aim for at least 150 minutes of physical activity per week to maintain good health.
On the other hand, strength training exercises such as squats, push-ups, planks, or using free weights help to tone and strengthen muscles . Increasing muscle mass also helps burn calories even at rest, because a muscular body requires more energy to function.
Why is 48 hours of recovery recommended?
It is generally recommended to wait 48 hours before using the same muscle groups again . This allows the muscles time to recover and rebuild after exertion. Ignoring this rest period can lead to muscle soreness, fatigue, and even injury.
Therefore, alternating the muscle groups worked helps avoid these problems and optimize results. As a bonus, it offers a variety of exercises that will make your workout routine less monotonous.
Which sports are best for slimming down?
Certain sports are particularly effective for those who want to slim down. Here are a few examples:
- Jump rope for 10 minutes
- Use the rowing machine for 50 minutes
- Walk for one hour every day
- Cycle for 1 hour 30 minutes
- Practice water aerobics for 45 minutes
- Run for 45 minutes
These activities are beneficial because they significantly increase energy expenditure and can be adjusted to your level and abilities. Furthermore, some, such as water aerobics, are gentle on the joints while remaining highly effective.
The advantages of outdoor sports
If going to the gym doesn't appeal to you, there are many outdoor sports that can be just as helpful in reaching your goals. The natural surroundings and change of scenery can also make exercise more enjoyable and motivating.
Activities such as hiking, outdoor jogging, or cycling combine the benefits of physical exercise with those of contact with nature, thus reducing stress and improving overall well-being.
Avoiding excess: the dangers of excessive practice
Too much exercise can be counterproductive and even dangerous. Excessive training can lead to fatigue, joint wear and tear, reduced cognitive abilities, and even cause an addiction known as exercise addiction. Recognized by the WHO since 2011, this disorder describes an addiction to exercise where the individual loses the pleasure of participating and instead feels compelled to do so, accompanied by withdrawal symptoms if the activity is insufficient.
To maintain a good balance, professionals generally recommend three cardio sessions and two strength training sessions per week. The WHO also suggests more than two hours of exercise per week as a minimum for good overall health. However, adapt this advice to your individual needs and health status.
In summary
Finding the perfect balance can take time and may require adjustments. Starting slowly, gradually increasing your workload, and diversifying your activities are key to achieving a visible and lasting transformation. Don't neglect the essential rest between sessions and pay attention to your body's signals.
With these tips in mind, adopting a regular exercise routine will become a healthy and enjoyable habit, allowing you to reach your goals without compromising your well-being.
