In general, the frequency of training can depend on many factors. Including your physical fitness level, general health and weight loss goals. However, fitness experts and the Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity exercise or at least 75 minutes of vigorous-intensity exercise per week. This is about 30 minutes a day, five times a week.
It is also important to exercise regularly. Then your weight loss and maintenance will be sustainable in the long run. Whether you prefer daily workouts or longer sessions a few times a week, the key is to find a balance.
When losing weight, it is best to combine cardio with strength exercises. Strength training helps you build muscle mass, which speeds up your metabolism and helps you burn more calories even at rest. At the same time, cardio (running, for example) burns calories and improves the general condition of the cardiovascular system. Ideally, you should include both exercises in your daily routine. Try to do strength training at least two days a week and cardio three days a week.
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Source: Ferra

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