Cardio: 3 to 5 sessions a week optimizes weight loss

Want to lose fat without ruining your motivation? Here’s how to schedule your cardio workout into the week so you can get on with it. This way, you can adapt the effort to your level and your schedule.

How often should I train to lose fat?

The key is consistency, not isolated feats. In addition, aim for 150 to 300 minutes of aerobic effort, including cardio, per week. Divide these minutes into short blocks to limit fatigue and maintain motivation.

To begin with, count on 2 to 4 sessions of 20 to 40 minutes each. This way, your body learns, recovers and progresses. Add 1 to 2 days’ rest between two intense sessions to avoid overexertion.

The ideal pace depends on your stress level, your age and your sleep. But there’s a simple rule to help you progress without risk. Increase volume by a maximum of +10% per week to allow time for adaptation.

“Regularity takes precedence over isolated intensity.”

Intensity, recovery and regularity

Work mainly in the moderate zone, around 70-80% of maximum heart rate. That way, you’ll burn for longer without depleting your nerve reserves. Save sprints for cool, motivating days.

On the other hand, limit HIIT to 2-3 well-spaced weekly sessions. This dosage keeps the cardio effective without exhaustion or avoidable injury. Plan for quality sleep and a full recovery meal.

• Warm up for 5 to 10 minutes with dynamic movements.
• Drink around 500 ml of water in the hour before exercise.
• Try a beginner’s split: 30″ fast / 30″ slow, repeated 8 to 10 times.
• The next day, opt for a slow outing or an active walk.
• Finish with 5 to 8 minutes of gentle stretching.

Typical programs according to your level

For beginners, start with three 20- to 30-minute outings at an easy pace. Also, walk a lot every day, ideally 7,000 to 10,000 steps. This activates your metabolism without generating excessive fatigue.

Intermediate, increase to four sessions with a mix of threshold and endurance. In addition, insert a fartlek session to awaken your system without rigidity. This volume makes cardio more varied and sustainable over several weeks.

If you’re advanced, go up to five sessions, including a 60-minute long one. However, keep a margin of effort to preserve technique and tendons. From now on, work in cycles of 4 to 6 weeks to keep in shape.

Measuring without tensing up

Track effort with the RPE scale, a simple perception from 1 to 10. Thus, an average session is around 6 to 7, depending on breath and speech. This benchmark helps to calibrate cardio without relying on expensive tools.

A frequency sensor can be reassuring, but don’t obsess over it. In short, a training diary is all you need to identify any deviations. Note duration, sensations, sleep, and adjust before fatigue sets in.

Practical tips for keeping

Plan your time slots as non-negotiable appointments of 30 to 45 minutes. That way, you close the door on unexpected events that eat away at your day. Add an in-house option, such as a rowing machine or rope, for an express cardio session.

Hydrate before, during and after, and check the color of your urine. In addition, prioritize protein, fiber and simple carbohydrates around key sessions. This trio supports energy, recovery and the quality of your cardio workouts.

Finally, listen for warning signs: sharp pains, disturbed sleep, motivation at half-mast. On the other hand, mild post-session fatigue is normal and disappears quickly. So seek medical advice if you have a history of fatigue, or if you have any lingering doubts.

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