Exercise plays a crucial role in achieving and maintaining a healthy weight. From strength training to cardio, various exercise methods can support weight loss and management.
In an exclusive interview with GB News, fitness expert and Balanced Body educator Portia Page shared insights on the optimal amount of exercise needed each week for effective fat burning.
According to Page, engaging in 150 minutes of exercise each week—approximately two and a half hours—can yield the most beneficial results. She elaborated, “For most individuals, particularly as they age, the recommended goal is to perform 150 minutes of moderate-to-vigorous intensity aerobic workouts each week. Additionally, incorporating two sessions of strength training, each lasting 15 to 20 minutes, is highly effective.”
The Role of Strength Training in Weight Loss
Combining strength training with cardiovascular exercises enhances muscle development, accelerates fat loss, and improves overall health. Strength training is particularly advantageous as it boosts metabolism and aids in fat reduction.
Page explained, “Decreased testosterone levels often result in increased abdominal fat. Strength training counteracts this by enhancing metabolism and reducing body fat.”
She also shared her personal approach to dividing workouts throughout the week, which may offer inspiration for those looking to optimize their exercise routine.
Personalized Workout Approach
At 62 years old, Page incorporates a diverse exercise regimen, including regular hikes and daily walks. She combines strength training two to three times a week (15 to 20 minutes per session) with mind-body exercises such as Pilates, Yoga, or Tai Chi, also two to three times weekly (20 to 60 minutes per session).
Page noted, “This varied approach not only adds diversity to my daily routine but also helps distribute my workouts throughout the day. It contributes to managing anxiety, boosting endorphin levels during afternoon hours, and maintaining a balanced mental and physical state.”
Additional Insights for Effective Weight Management
Pairing exercise with a well-structured diet plan can significantly enhance weight loss efforts. Page also highlighted the benefits of fasting in conjunction with exercise.
She advised, “Eating dinner earlier in the evening, ideally by 6 p.m., and allowing for at least 13 hours of overnight fasting can help mitigate insulin resistance. This is particularly relevant for women experiencing menopause or those with pre-existing insulin resistance.”
By reducing glucose absorption and insulin secretion, this approach can help lower insulin levels and reset the body’s receptors, further supporting effective weight management.
