Aerobic exercise is effective for fat burning and improving cardiovascular fitness. Popular forms include running, walking, cycling, and swimming. To maximize its benefits, it’s important to consider the right timing and frequency.

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Best Timing for Aerobic Exercise

1. In the Morning on an Empty Stomach (Fasted Cardio)
   • Exercising before eating in the morning can help burn fat as an energy source.
   • Low-intensity exercises like walking or jogging are ideal.
   • To prevent muscle breakdown, consuming BCAAs or protein beforehand is recommended.
2. After Strength Training
   • Doing aerobic exercise after weight training helps maximize fat burning since glycogen stores have already been depleted.
   • A 20–30-minute light cardio session is optimal.
3. 1–2 Hours After Meals
   • This allows for proper digestion and stabilizes blood sugar levels.
   • Fat-burning effects can still be achieved, making post-meal walks a good habit.

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Recommended Frequency

• For Weight Loss
  • 3–5 times per week, 30–45 minutes per session
  • Keep heart rate at 60–70% of your maximum heart rate for effective fat burning.
• For General Health & Stress Relief
  • 2–3 times per week, 20–30 minutes per session (light jogging or walking).
• To Maintain Muscle While Doing Cardio
  • 2–3 times per week, 20 minutes per session
  • High-Intensity Interval Training (HIIT) is also a good option.

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Things to Keep in Mind

• Avoid excessive cardio, as it can lead to muscle loss.
  • Cardio sessions longer than an hour may cause muscle breakdown.
• Combine it with proper nutrition.
  • Pre- and post-exercise nutrition is key to effective fat burning.
• Consistency is more important than intensity.
  • Focus on long-term habits rather than short-term results.

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Summary

✅ For fat burning, morning fasted cardio or post-strength training is best.
✅ The ideal frequency is 3–5 times per week, 30–45 minutes per session.
✅ Too much cardio can lead to muscle loss, so avoid overdoing it.
✅ Choose a timing that fits your lifestyle and stay consistent.

At AGEM, we offer personalized guidance to help you incorporate aerobic exercise effectively. Feel free to consult our trainers for tailored advice!