How many days of exercise a week are appropriate for weight loss?

Running to lose weight is the best way to lose weight, but many people think that the more intense the exercise, the better it is to lose weight. In fact, this is wrong. Jogging must achieve three indicators. We have been educated since childhood, and exercise must be persistent. Therefore, many people feel that once they start running, they must keep at it every day. But according to the latest sports research results, jogging does not need to be adequate, as long as you gradually increase the amount of exercise.

Generally speaking, if people who use jogging to achieve certain training effects, they must achieve three basic indicators: duration of more than 30 minutes; heart rate of more than 130 beats/minute (for young people); and frequency of more than 3 times a week. In other words, just run 3-4 times a week.

The human body needs "statutory holidays"”

Why is it not necessary to run every day? Keiji Yamachichi, a professor at the University of Toyama in Japan and a doctoral candidate at the Japan Athletics Federation Scientific Research Committee, mentioned in the book "Key Guide to Running": If jogging is for the purpose of fitness, it is necessary to take breaks together, otherwise excessive fatigue will cause problems for the human body.

Generally, you can run for two days and rest for one day, or run for three days and rest for one day.

Exercise can promote health based on the theory of "excess recovery": exercise intensity that exceeds the body's normal load can bring greater stimulation to the muscles and internal organs, so the human body will feel that the "power output" of its components is insufficient, and will organize "resources" to improve related functions, so the human body's health level and exercise ability will increase. However, fitness exercises can also cause physical fatigue, so the body needs to be given a certain amount of time to "over-recover." Otherwise, it will not only affect normal work and life, but also cause damage.

Decide the number of jogging days based on your energy level

However, if the above standards are not met, it cannot be said that there is no actual training effect. For example, people with poor physical fitness can only run once a week, and choose to take walks or brisk walks in other aspects of their lives, which can also promote physical and mental health. All in all, you should decide the number of jogging days based on your own energy, work content, fatigue level, etc. Whether you need to jog that day can be decided based on factors such as muscle fatigue level, how you feel after waking up in the morning, weight adjustment, and appetite.

In addition, during jogging, the knee joint and kneecap will bear a huge impact force. Therefore, if the athlete is obese, he or she may consider using other forms of aerobic exercise to lose weight, such as swimming, space walking, cycling, etc. instead of jogging.

Jogging mainly improves heart function and physical strength. If you want to achieve all-round health, you need to add other items. We recommend jogging 2-3 times a week and participating in other sports 2-3 times.

Female friends can choose ballet to improve their body shape, yoga to calm the mind, and kickboxing to burn fat, etc.; male friends can choose bodybuilding exercises to improve muscles, or martial arts courses to enhance human sensitivity and improve self-defense capabilities; middle-aged and elderly friends can choose traditional Chinese sports such as Tai Chi, Tai Chi Sword, and Yangge. In addition, many "fancy sports" such as ball games, swimming, spring outings, and rock climbing can enrich the exercise plan.

If you jog to burn fat quickly

The frequency is maintained at 4 times a week, basically running once the next day, so that the body has sufficient time to repair.；

Each time you do aerobic exercise for about 40-60 minutes, it is best not to exceed one hour to avoid kneecap friction damage.；

The running speed should not be too fast, and the heart rate should be controlled at 130-160 beats per minute. The best weight loss effect is；

If your weight is too high, your knee joints will bear a lot of pressure when jogging. It is recommended to walk briskly first, or use swimming to reduce some body fat, and then start jogging training.

If you jog to improve the effect of shaping

The frequency should be controlled at about 3 times a week and the time should be about 30 minutes.； If the time is too short, body fat cannot be ignited. If the time is too long, excessive energy consumption may affect strength training. ；

Choose a combination of aerobic running and incline running, because incline training can help stretch the leg lines and help shape your legs.

If you jog to get healthier and relax your body and mind

Aerobic exercise running 2-3 times a week for about 30 minutes can help you maintain sufficient energy and improve your sleep.；