2024-02-25 10:05:29
Professionals and government agencies related to health continue to remind us of the benefits of sport. Furthermore, its practice is also recommended to stay in shape as well as to slim down. Its effectiveness is therefore no longer to be proven, but where questions arise is about the frequency with which one must exercise to lose weight. A study carried out by Chinese researchers finally answers this question.
Sports activity: how to organize sessions according to their intensities?
Regular physical activity is an essential asset for well-being, but also for improving physical health. In addition, when you combine this practice with a balanced diet, it is the healthiest way to lose weight. However, to obtain results, you must be regular and above all, it is important to do enough exercises.
According to WHO recommendations, adults aged 18 to 64 should do at least 150 to 300 minutes of moderate-intensity cardio per week or 75 to 150 minutes of sustained-intensity endurance activity per week. In addition, it is also advisable to add muscle strengthening exercises of moderate or higher intensity twice a week to the sports routine. However, for many of us, it is impossible to follow such a dense sports routine due to lack of time. In a Chinese study recently published by the journal Obesity, a group of researchers looked at the effects of exercise frequency on mass loss.
Here is the ideal sports frequency for losing weight
As part of their work, the researchers observed data from more than 9,600 people aged 20 to 59. These results were obtained during the survey “National Health and Nutrition Examination Survey” between 2011 and 2018.
These data are based on the assessment of fat accumulation in the abdominal and general subcutaneous cellular tissue of the participants. The second element on which this observation was based concerns the physical activity levels of each person thanks to a questionnaire on overall physical activity. The participants were therefore classified into three categories: inactive, regularly active and “weekend warriors”. The last category corresponds to those who give their all during the weekend in order to compensate for the absence of physical activity due to a lack of time. The results demonstrated the inactivity of 5,580 participants, 3,277 do sports regularly and 772 of them are more “weekend warriors”.
Result ? Active people and weekend warriors therefore have lower waistlines, body fat and BMI (body mass index) than inactive people. To lose weight, you must therefore practice physical activity taking into account the WHO recommendations. That is to say between 2h30 and 5h of endurance at moderate intensity or 1h15 and 2h30 of activity at sustained intensity per week.
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