how long to exercise: Which is better... - Weight Loss Support

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how long to exercise

maljames profile image

Which is better for losing weight: 150 minutes/week of moderate exercise, or 75 minutes/week of vigorous exercise. Psychologically I am attuned to vigorous exercise (I get bored just walking or jogging along). But I will do what is best to lose weight - need to lose 2 stone. Also is there any advantage to doubling the workout time, say 300 minutes of moderate exercise?

9 Replies
rosyG profile image
rosyG2021 September

health advice is to do at least 30 mins 5 times a week - for heart help. I think you'd need more if this is to lose weight. Could you listen to music while jogging>>>>

maljames profile image
maljames in reply to rosyG

Yes I figure diet of 1600-1800 cal

moreless profile image

Welcome back, maljames :)

I'm no expert on these matters, maljames, so I'm going to tag Concerned who is, but you'll never be able to outrun a poor diet, so I suggest that you address that first. This may help

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Lytham profile image

Hello, im no expert but I would guess at vigorous because thats the science behind hiit training that they are recommending at the moment , good luck

I found walking 50km a week over about 15hours helped me lose weight... that is about the "standard" recommendation of 10,000 steps a day. Having been disabled for five years, and being 69 I have now cut down to 20 or 30km/week.

Vigorous exercise over shorter periods is good for the heart.

Weight training tends to build muscle.

There is a theory that short-term exercise can burn calories after you have stopped exercising. I wonder if this was invented by gym companies?

My son cycles from near Wimbledon to Canary Wharf most days - I think it is about 12 miles each way.

H.I.T ( High intensity training) is great if you have a little time a day to do exercise .. 20mins a day should be enough for this to get more out of your time.

It involves high intensity training in intervals followed by a minuite break inbetween

Hi, I managed to lose weight and get fitter by combination of dieting and excercise. But I didn't do it alone. I joined ManVFat Football which helped by making it a team effort.

Build exercise up slowly to improve fitness, then increase to as much as you can. Walking is good and you can get app to measure this.

You can do it, and see if you can join a group as exercising on your own can be difficult.

Good luck.

Concerned profile image

It depends on what distance you cover and how efficiently; fast walking is less efficient than slow jogging for instance, but it's a kind of continuum.

What's at least as important is that you are able to fully recover from your activity before you commence your next session. The focus is usually on training five days per week without regard for the necessity to leave at least 24.2 hours after you finish one aerobic session before you commence the next, because of the circadian rhythm of your body.

The longer you train, the less intense that training must be. if you trained for 45 minutes your heart rate needs to average 130 beats per minute for example, whereas for 20 minutes it would need to be 140 beats per minute. The longer sessions are then likely to burn more calories.

However, as moreless implied, what you eat has more bearing on weight loss than activity, not least because activity can increase your appetite for example, and activity done to excess increases stress which can negatively affect body composition.

Professor Noakes asserts don't attempt to undo what you eat by exercising; change what you eat.

TheAwfulToad profile image

Exercise and weight loss are loosely related - in the sense that being fitter means you're likely to utilize stored bodyfat more efficiently - but exercise does not directly translate to weight loss, at least not in the simplistic sense of "burning off" food calories.

If you enjoy vigorous exercise, then do that. As far as cardiovascular performance goes, interval training, HIIT, or variations on that theme are far more effective than just plugging away for hours at low intensity. The low-intensity route would only be advisable for people who are seriously unfit or very overweight; you don't seem to fit into either of those categories.

There is (was) a theory that bodies have a 'fat burning zone' somewhere around 65-75%max heart rate. Although it's technically true that the respiratory quotient varies depending on activity level, it turns out that this has no bearing on long-term weight loss or weight maintenance. So, again, better to just focus on cardiovascular performance by keeping the intensity high.

As Concerned said, make sure you allow enough time for recovery. If you're doing intense exercise, it's neither necessary nor desirable to prolong that to the point where you're completely wiped out; giving it 95% (as opposed to 110%) will achieve the desired result and significantly reduce your recovery time, so you can get back in the gym sooner.

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