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A lot of people exercise but do not get results. However, when we ask, we discover that they do (a) sessions of 20 minutes or basically short duration or (b) they just don't work hard enough.
(a) It is very important to understand that in the first 30 and even 45 minutes only carbs are burned and not fat. It is only after the 30/45 minute mark that your fat storages are going down.
With that in mind, the recommended duration is 60 minutes. Frequency - 3 times per week. That said, you are more than welcome to do longer and more often. Cardio exercises can be done in unlimited amounts unlike weight lifting which has strict rules.
(b) As for the intensity, often the body manages to trick the person into thinking that they did 60 minutes of exercise, but did you really work hard? Now, I don't suggest you go like there is no tomorrow, on the contrary, the accepted level is rather easily achievable by most people.
In short, your heart rate has to go up. This level is 60% of your maximum heart rate and you don't need to buy anything to check this. A simple test is to always exercise almost non stop at the rate of "talking requires some effort".
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