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Ask the Trainer: "How many days per week and for how long should I do cardio for weight loss?"

Sep 25, 2018

Christian Agudelo, ACSM - CPT

For weight loss, experts recommend at least 30 to 45 minutes of moderate-intensity exercise three to five days a week. You can also maximize your cardio sessions for better efficiency and faster gains by alternating and breaking up your days into high and low intensity training. By mixing it up you continue to keep your body guessing and in turn start to lose weight at a faster pace.

Earvin Bahena, NSCA - CSCS

In an ideal world the amount of cardio needed to lose weight is about 4-6 times a week with at least 30 minutes per cardio session. The intensity and duration can vary depending on how long you have been training. A client who is new to working out can start with low-moderate intensity cardio in order to build a cardio foundation. As you progress through your weight loss journey you cardio intensity will change, you can add some high intensity short term cardio or longer duration cardio.

Spencer O'Neil, NASM- CPT

When it comes to the frequency of extra curricular cardio it is important to keep your everyday energy output in mind when deciding. If clients are already training 2-3 times a week inside the facility I would generally recommend 30 minutes twice a week of low impact cardio to help supplement extra training. Ideally on the days where we are not training together. If I can keep my clients moving 5 days a week of moderate resistance and corrective training with a couple days of supplemental cardio on the side it allows us to hit it from all angles and provide the safest approach to reaching out goals


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