How many times a week can you exercise to lose weight

Exercising 3-5 times a week can help with weight loss, and the specific frequency should be adjusted based on the intensity of exercise and individual physical fitness. The weight loss effect is closely related to exercise frequency, intensity, and dietary control. Moderate intensity aerobic exercise such as brisk walking, jogging, or swimming 3-5 times a week, lasting 30-60 minutes each time, can effectively burn calories. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise can promote fat breakdown. If high-intensity interval training is chosen, a similar effect can be achieved three times a week, but it is necessary to ensure sufficient recovery time after training. The exercise plan should include strength training, 2-3 resistance exercises per week targeting the large muscle group, which can help increase basal metabolic rate. Warm up and stretching should be done before and after exercise to avoid muscle damage. Maintaining exercise diversity can prevent plateau periods, such as alternating between swimming, cycling, and skipping rope. During exercise, it is necessary to replenish water in a timely manner and avoid exercising on an empty or full stomach. During weight loss, it is necessary to follow a low calorie, high protein diet and control the intake of refined carbohydrates. Ensuring 7-9 hours of sleep per day helps regulate leptin levels. Suggest recording exercise data and weight changes, and adjusting the plan based on body feedback. If joint pain or persistent fatigue occurs, reduce the frequency of exercise and consult professional guidance. Maintaining regular exercise habits over the long term is more beneficial for weight management than short-term high-intensity training.