The mode, duration, frequency, intensity and progression of exercise are all essential parts of your fitness program. The question is, what is the best combination of exercise intensity and duration? The answer isn't simple; there is no one-size-fits-all exercise program. Your choices depend on your goals as well as your abilities.
Condition
Assess your abilities. Will you be able to handle high-intensity exercise? Fast walking can be strenuous on your heart and joints if you're out of condition. If you're overweight, you're at an increased risk of orthopedic injury. The American College of Sports Medicine recommends limiting the intensity of your exercise and focusing on duration, if this is your situation. Newcomers to exercise should first increase the duration of their exercise and increase intensity gradually.
Cardiovascular Health
Improving cardiovascular health requires higher-intensity exercise. A study published in "Medicine and Science in Sports and Exercise" evaluated the effects of running intensity on blood pressure, cholesterol and diabetes. Both male and female runners reported their running intensity and their use of cardiovascular-related medication. The more intense the run, the less likely they were to use medication for blood pressure, cholesterol or diabetes. The same is true for younger individuals, including adolescents, reports a recent study. A report published in the "American Journal of Human Biology" found that high-intensity exercise, rather than endurance exercise, is best for reducing the risk of cardiovascular disease. High-intensity exercise is associated with a decrease in risk for heart disease.
Weight Loss
If your goal is weight loss, then you should increase the duration of your exercise program. A study published in the "Clinical Journal of Sport Medicine" compared exercise intensity to duration among overweight, sedentary women. The women were placed into four different groups based on intensity and duration: intensity and high duration; moderate intensity and high duration; moderate intensity and moderate duration; and vigorous intensity and moderate duration, for one year. All of the women improved their body weight and cardiovascular fitness, but the ideal exercise program increased duration over intensity. Women that walked at least 150 minutes per week were most successful.
Progression
Regardless of your goals, moving forward with your exercise program means increasing both exercise intensity and duration. As you exercise, monitor your fitness level and increase accordingly. This doesn't require any fancy equipment, just perception. When the duration and intensity of your walking program begin to feel easy, then step it up. When it comes to exercise, something is always better than nothing.
References
- "ACSM's Guidelines for Exercise Testing and Prescription", Mithcell H. Whaley, PhD, Peter H. Brubaker, Phd, Roert M. Otto, Phd (Eds.); 2006
- "Medicine and Science in Sports and Exercise"; Relationship of Running INtensity to Hypertension, Hypercholesterolemia and Diabetes; Paul T. Williams; October 2008
- Science Daily.com: Better A Sprint Than A Marathon: Brief Intense Exercise Better Than Endurance Training For Preventing Cardiovascular Disease; 2011
- "Clinical Journal of Sport Medicine"; Exercise Duration and Intensity in a Weight-Loss Program; H.O. Chambliss; March 2005
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