Twice a day cardio weight loss
The American College of Sports Medicine recommends 150 minutes of moderate-intensity cardiovascular exercise per week to improve your health. Rather than trying to find a whole hour to work out, you could do a 30-minute workout when you wake up and another 30 minutes after work. Doing multiple sessions per day will allow you to gain the health benefits and calorie burn associated with aerobic exercise. Exercise is additive, meaning doing small bouts over the course of the day is equivalent to one long workout. How you divide that time throughout the week depends on your schedule, your level of fitness and your personal preference. Working out twice per day will allow you to improve your health faster than you would with only one workout per day. Running is a good option for cardiovascular exercise. Adding a second run or even a walk later in the day would greatly speed up your weight loss. The ACSM also recommends that you exercise at a moderate intensity, or a level that increases your heart rate noticeably while still allowing you to carry on a conversation. He holds a Bachelor of Science in exercise science with an emphasis in fitness and wellness management from Brigham Young University. Benefits of Multiple Sessions If your available time for aerobic exercise is a concern, the ACSM reports that aerobic exercise can be done in shorter bouts of at least 10 minutes in duration. If you are new to exercise, start with 30 minutes each day and work your way up to 60. Expert Recommendations The American College of Sports Medicine, or ACSM, states that 50 to 60 minutes or more of aerobic exercise on at least five days per week may be necessary for weight loss. In 20 minutes you would burn 220 calories. Doing multiple, shorter bouts of 30, 20 or 10 minutes of aerobic exercise can also help you avoid boredom and fatigue. But add in an additional 30-minute walk at night and you cut that time in half. Aerobic exercise, also known as cardiovascular exercise, or cardio, is a well-known method to improve health and promote and sustain weight loss.
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She has more than 15 years of experience managing health clubs and working with clients. You need to burn 3,500 calories to lose 1 pound. X Related Articles The Average Weight Loss Per Week How Often Should I Use the Treadmill. How to Balance Hormones for Weight Loss Best Way to Lose 15 Pounds Can I Lose Weight With Just Strength Training. Types Walking, swimming, cycling, running and other sports that require continuous running are popular types of aerobic exercise. He is also a certified health fitness specialist through the American College of Sports Medicine. One advantage of twice-per-day cardiovascular workouts is that you burn additional calories. Not only will it be easier to fit into your daily schedule, but it may also offer a chance to try a higher intensity for one workout since it will be shorter than normal. Participating in two or more exercise sessions per day can help you to meet the recommended amount of aerobic exercise needed to lose weight. Losing weight, even a modest amount, can lead to improvements in your blood pressure and cholesterol levels, reports the Centers for Disease Control and Prevention, or CDC. At that rate, it would take nearly 22 days to lose 1 pound. Doing a 30-minute walk in the morning burns about 160 calories. Wendy Fryer holds a Master of Science in exercise physiology from the University of Illinois at Urbana-Champaign. If you struggle to find time to fit in a workout, dividing it up into two segments may be a better option. While many people find it hard to find time to exercise even once per day, there are several benefits to doing two cardiovascular workouts per day. Perhaps you want to run but are only able to run for 20 minutes without stopping. Twice a day cardio weight loss video:
