Physical Activity Recommendations for Weight Loss

To maximize benefits, exercise should be done in at least 10 minute bouts. For weight loss or weight maintenance, follow the recommendations below:

1. At least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

• Aerobic activity not only burns calories, but it also keeps your heart healthy.

2. At least twice per week, participate in strength training exercises like weight lifting or weight baring activities.

• Strength training increases muscle mass. When muscle mass increases more calories are burned to maintain this new mass. With more muscle, more calories are burned to stay alive, which means metabolic rate increases. This can help aid with weight loss.

*Table estimates calories burned on average based on different weights. Actual calories burned may differ based on intensity of workout and person’s weight. Talk with your doctor to ensure your health is compatible with exercise. (Source: http://www.mayoclinic.com/health/exercise/SM00109)

Submitted by:
UTK Dietetic Intern