The duration and intensity of exercise needed to lose weight depends on several factors, including the individual’s age, weight, fitness level, and overall health. That being said, there is no set amount of time that you need to keep your heart rate up to lose weight.
In general, weight loss occurs when you burn more calories than you consume. Exercise can help you create a calorie deficit, but the duration and intensity of the exercise needed to achieve this deficit will vary from person to person.
According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity aerobic exercise per week. This can be broken down into shorter workouts of 10-30 minutes each, spread throughout the week.
However, if weight loss is the primary goal, more exercise may be needed to create a significant calorie deficit. It’s also important to combine exercise with a healthy, balanced diet to achieve sustainable weight loss.
Ultimately, it’s best to consult with a healthcare professional or a certified personal trainer to determine the appropriate duration and intensity of exercise needed to achieve your weight loss goals.