The Ultimate Exercise Prescription

[KayaTran]

Q: What's best for losing weight: high intensity, moderate, or life style activity?

A: The bottom line for weight loss: the more vigorous the activity, the more calories you burn. But if you're just starting out, jumping into a running program isn't practical, safe or unlikely sustainable. The best advise is do whatever gets your moving regularly-whether that's a quick jog, a long walk, or active minutes built into your day. For most people, moderate intensity and moderate duration work best, says John Jakicic, PhD, of the weight control and diabetes research center at Brown University Medical School in Providence, RI.
What if you're new to exercise? First, work on frequency. Aim for at Least 5 days a week. Next, focus on duration. Start with 15 to 20 minutes a session in the first month, and progress by 5 or 10 minutes every 6 weeks. After about 4 months, try 45 to 60 minutes a day if you can. Finally, increase intensity-add speed or hills, for example-to boost fitness and keep the weight off.

From Prevention January 2002