Thirty minutes each day of moderate-intensity physical exercise burns more calories.
Aim for 30 minutes of cardio five days a week at a moderate level. The American Heart Association suggests increasing weekly physical exercise to 300 minutes. Individuals who reported the highest levels of physical activity had a 60% decreased risk of heart disease. Walking is an excellent option and often the most convenient. There is an overlap between cardiovascular exercise and overall fitness.
Beginners and people resuming exercise may have difficulty doing 30 minutes of cardio in a single session. If so, you should progressively increase the time you spend engaging in aerobic exercise. You may also try walking after each meal to help establish a habit. If stamina is not a need, you may be able to save time by engaging in more rigorous cardiac exercises. High-intensity interval training (HIIT) involves alternating bouts of all-out effort with rest intervals and is an excellent method for improving fitness.
Research shows you need to burn more calories to reduce weight through exercise. The minimal aerobic exercise requirements are insufficient for weight loss without calorie restriction. Kriegler states that nutrition is more crucial for weight reduction than the quantity or kind of exercise. HIIT will likely result in a more significant caloric expenditure per minute than low- or moderate-intensity activity. Most of us cannot do many high-intensity exercises each week, and experts do not advocate doing them daily.