How long can exercise in a day achieve weight loss results

Exercising for 30-60 minutes a day can achieve weight loss effects, and the specific time needs to be adjusted according to the intensity of exercise and personal physique. The core of exercise based weight loss is that calorie consumption exceeds intake, and 30-60 minutes of moderate intensity exercise can effectively promote fat breakdown. When aerobic exercise such as brisk walking, jogging, swimming, etc. lasts for more than 30 minutes, the body will first consume glycogen reserves, and then gradually increase the proportion of fat supply for energy. High intensity interval training such as skipping rope, climbing stairs, etc. can achieve similar results within 20-30 minutes, but requires a certain physical foundation. When the exercise duration is less than 30 minutes, the main consumption is blood sugar and muscle glycogen, and the stimulation of fat metabolism is weak. Exercising for more than 60 minutes may increase the risk of muscle breakdown, and it is recommended to do it in stages. Adequate hydration should be added before and after exercise, and exercise should be avoided on an empty or full stomach. Regular exercise 4-5 times a week, combined with dietary control, yields better results.

It is recommended to choose a long-term exercise method that one can persist in, starting gradually from 20 minutes per day in the initial stage. Pay attention to monitoring heart rate during exercise, and maintain it within the range of 60% -70% of maximum heart rate, which is most beneficial for weight loss. If you experience discomfort such as dizziness or chest tightness, stop immediately and consult a professional physician or fitness coach if necessary to develop a personalized plan.