Exercise Frequency Matters to Lose Body Fat
The study lasted 8 weeks during which the subjects were instructed to exercise continuously for 30 minutes at a moderate-intensity (70% of their maximum heart rate), 4 times per week. The participants exercised using either a 10-piece circuit training system or cardiovascular equipment. Subjects were not prohibited from exercising more often than the prescribed amount.
The subjects' body composition values were determined before and after the study using a BodPod (air displacement plethysmography). After completion of the study, the participants were divided into 4 categories based on their compliance to the frequency recommendation for exercise. These categories included:
- Control group - individuals who chose not to exercise (20 subjects)
- Exercised less than 2 times per week (20 subjects)
- Exercised 2-3 times per week (20 subjects)
- Exercised 4 or more times per week (20 subjects)
Regular exercise is essential to improve overall health. You can achieve favorable effects on body fat mass by following an exercise program that involves you to be physically active on at least four days per week.
Note: Prior to beginning an exercise program or increasing the intensity level of an existing one, seek the approval of your physician, especially if you are at risk for or currently have chronic health conditions.
J Strength Cond Res. 2009 Nov:23(8):2377-80 "Frequency of Exercise for Body Fat Loss: A Controlled, Cohort Study," Willis, F.B. et al,.