How many times a day should you exercise to maintain your fitness quotient?

How many times a day should you exercise to maintain your fitness quotient?

fitness quotient

When it comes to losing weight, the effort required also depends on a person's diet, metabolism, and form of exercise. Moderate intensity exercise will burn fewer calories than HIIT.

KEY HIGHLIGHTS   

1. The World Health Organization recommends 75 minutes of strenuous exercise and 150 minutes of moderate exercise each week for adults.

2- When it comes to losing weight, the necessary efforts are also subject to diet and metabolism

3- To develop strength, the number of repetitions can be increased or decreased by increasing the intensity of the exercises

Some people exercise once a day, others like to sweat twice, and there are still many who visit the gym several times a day. Exercise and fitness is such a strange subject that it makes thousands of people wonder if their frequency is ideal for increasing the rate of well-being.

Read More:Permanent Weight Loss

While doing too much may not be good for your health, there is a valid answer to getting enough exercise to achieve your fitness goals, whether that's losing weight or building a chiseled body. The answer to how much exercise per day is good for maintaining a fitness quotient lies in the end goal. We will tell you how.

Weight loss exercise

fitness quotient

When it comes to losing weight, the effort required also depends on a person's diet, metabolism, and form of exercise. Moderate intensity exercise will burn fewer calories than high-intensity interval training. However, the World Health Organization (WHO) recommends 75 minutes of strenuous exercise and 150 minutes of moderate exercise each week for adults aged 18 to 64. The American College of Sports Medicine and the Centers for Disease Control and Prevention recommend 20 minutes of vigorous exercise three days a week. And for moderate exercise, they recommend 30 minutes of exercise five days a week for better weight loss results.

Once the goal is reached, the next challenge is the ability to sustain yourself. Studies recommend doubling your weight loss exercise sessions to maintain the same healthy BMI.

 So once you reach your goal, stick to 150 minutes of strenuous exercise and 300 minutes of moderate-intensity exercise five days a week.

 Training to gain muscle

When it comes to gaining muscle, the amount of exercise required is subject to multiple factors - one of the most important is the focus zone. Based on the highlighted muscle groups, an exercise program should be designed to allow them to be trained either individually or at the same time with exercises for the whole body.

To build strength, one can increase or decrease the number of repetitions by increasing the intensity of the exercises - fewer repetitions for lifting heavyweights. Over time, the number of repetitions can be increased to improve muscle mass and burn fat at the same time.

If you choose a routine that builds muscle mass by targeting one set per day, a 48-hour break between workouts is recommended for maximum benefit.