How Much Exercise is Enough To Maintain Weight Loss?

There is no doubt that regular exercise is necessary not only to remain fit but also to avoid the risk of many diseases like obesity, diabetes, heart diseases, etc. Nevertheless, studies have discovered that less than 20 percent of people exercise regularly. Those who perform regular exercise are drawn into popular workouts regimes like elliptical machines or CrossFit. However, research has discovered that aggressive high-intensity interval training (HIIT) or chronic cardio may do more harm than actually benefits us. Sometimes high intensity work out for weight loss can be counterproductive. In fact, over-exercise is as bad as not exercising.

Dangers of Rigorous Exercise

When you over-exercise, your body releases two hormones cortisol and CRH. Cortisol hormones rise when you exercise rigorously such as running for long hours. The first major problem related to the high levels of cortisol is, it increases the chances of wear and tears inside your body, which might result in quick aging. The second problem of the high level of cortisol is on the cellular level. The high cortisol levels will create a favorable environment for free radicals and other harmful substances to pass from one cell to another. The third major problem related to the high cortisol levels is related to the production of digestion mucus and the blood flow inside the stomach. High cortisol levels will hamper the production of digestion mucus and obstruct blood circulation inside the stomach. CRH increases the permeability of lungs, skin, blood-brain barrier and the intestinal wall.

The hormones cortisol and CRH are related to the stress response inside your body. CRH. If you are fond of rigorous training, you might have worked out less or to take Omega 3, probiotics  and Vitamin C to recover from the harms caused by cortisol and CRH

How much exercise is too much?

Inactivity or not exercising is not good for you as you might increase the chances of heart disease and diabetes. Inactivity also tightens your muscles that might result in stiffness and back pain. Just like not exercising can reduce your stress resilience, self-healing, and harm your immune system, too much exercise can also cause you a lot of harm. You have to find a middle ground. You have to exercise moderately.  Moderate exercise stabilizes cortisol and CRH levels, improves circulatory, nervous, respiratory and digestive system. Generally speaking, 20-30 minutes exercise 4 times a week can help you remain fit and healthy. Yoga is better than heavy work out in a gym as exercising moderately help in keeping your muscle tones and maintain health.

So what exactly is a moderate exercise? Here is a recommended exercise regimen to maintain weight and remain fit without harming your body.

Spend less time in exercise but exercise frequently: It is better to walk 20-30 minutes rather than spend 60 minutes in elliptical machines. Another better alternative is to move your body for 1 or 2 minutes throughout the day. Take the stairs instead of the lift. Stand while talking on the phone instead of relaxing on the bed. Instead of spending 20-30 minutes doing push-ups, do 12 push-ups a couple of times in a day. The main idea is to create movement in your body.

You might try High-intensity interval training (HIIT) like elliptical, stationary bike treadmill, however, make sure you train only for a short time something like 5-5 minutes in one session at moderate speed.

You also need recovery drinks after exercise. You need energy after hard work out. However, make sure to avoid sugary drinks. You can drink fresh vegetable or fruit juice instead. Your diet should include a lot of vegetables and protein, and avoid carbohydrates as much as you can. You also need a good sleep. Your body goes through the recovery process during sleep. When you are sleeping, the body cleanses itself from toxins and produces growth hormones.

38 thoughts on “How Much Exercise is Enough To Maintain Weight Loss?

  1. Nowadays heavyweight is a major problem in our daily life. To enjoy our life appropriately physical exercise is very important. We all know that exercise is supposed to be good for us, but only about 20 percent of people move regularly. In this article described how much exercise is enough to maintain weight loss. This article is really awesome, very useful to us. This is the best article which I have ever seen before that related to Weight Loss.

  2. Thanks for sharing this article. It is very useful for people like me. I will try those tips especially to get enough sleep. I hope I will succeed.

  3. I always wanted to live a healthy life by exercising but my body’s too lazy to move even a single muscle. I love doing cardio’s, I might to get start very soon. It’s all thanks to this article. Thank you for inspiring people, keep it coming!

  4. Great article for me personally because I need to lose weight and I just don’t know how much to workout.

  5. Nice article i have ever help us to loss fat and step by step describe how should we do excercise.thank you.

  6. I will give a special thanks for this article. It described very nicely about how to loss your weight by proper exercise. It is very useful for those whore are aware about their health. Thanks .

  7. This article is very useful for weight loss. This article is very helpful for health concious people.

  8. the article is very useful and very informative, most specially for people like me who are considering their health status to get better everyday. thanks for this article. it helps a lot.

  9. I need this for my daily exercise and proper diet regimens everyday, this article extends my knowledge of how to weight loss.

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