Whether you run or walk your way to your weight goal, exercise plays a significant role. The question of performing low- or high-intensity exercise for weight loss comes down to which type of exercise you can commit to long-term. Even if you mix it up intensity-wise, your ultimate goal is to burn more calories than you consume.
Strategy
Although you can lose weight by increasing physical activity, exercise as a sole weight loss strategy may limit your ability to meet your weight goals. The American Council on Exercise recommends that you modify both your diet and your activity regimen to help you lose weight and keep it off, suggesting that you cut food portions by 10 to 15 percent and gradually build up to an hour or more of exercise daily. The intensity of your exercise choices affects the number of calories you burn, but so does the duration of the activity.
Factors
The number of calories you burn during physical activity is the most significant factor in weight loss potential. Ultimately, you need to establish a deficit of 3,500 calories through diet and exercise to lose one pound. Exercising at low to moderate intensity burns fewer calories overall than vigorous exercise, if performed for the same amount of time. However, it's more difficult to maintain intense exertion for an extended period, which levels the playing field if you have more time to invest in less intense exercise. For example, you'll burn roughly the same number of calories walking at 3.5 mph for 60 minutes that you burn jogging at 5 mph for 30 minutes.
Options
Technically, you need to raise your exercise intensity from low to moderate to see more significant results on the scale. Moderate exercise options include walking at 3.5 mph, bicycling at less than 10 mph, dancing, hiking or any aerobic activity that gets your heart rate up but doesn't interfere with conversation. Low to moderate activity burns more fat, but less overall calories, than high-intensity exercise. However, if you opt for vigorous aerobic activities such as running, race walking or step aerobics, the calorie deficit you establish will result in weight loss, including weight from body fat.
Considerations
Interval training can boost your calorie burn and help you lose weight. The Mayo Clinic suggests alternating between low- or moderate-intensity and high-intensity intervals during exercise to improve cardiovascular fitness. You can also use interval training to help you build up your endurance for high-intensity exercise.
To promote healthy weight loss and long-term weight maintenance, choose physical activities that you enjoy. You need to make exercise a lifetime habit to help you manage your weight, as well as live healthier. Check with your doctor before starting an exercise program if you have a history of heart problems.
References
- American Council on Exercise: Weight-Loss: Diet vs. Exercise
- Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight
- American Council on Exercise: Will I Lose Body Fat More Efficiently by Performing my Workouts at a Low, Rather Than a High, Intensity?
- MayoClinic.com: Interval Training Benefits Exercisers of All Ability Levels
- MayoClinic.com: Which Is Better for Weight Loss--Cutting Calories or Increasing Exercise?
- National Weight Control Registry: NWCR Facts
Member Comments