intensity vs duration

[CJ13]

For the time being weight loss is my goal.  I've been progressing ok so far (1.5 months in), but my weight loss has slowed considerably in the last 10 days or so.  

How should I be thinking about the intensity of my activities versus their duration?  For example, if I'm jogging for 35 minutes per day, would I be better off moving to 45 or 50minutes per day at the my current intensity or by sticking with 35 minutes but amping up the intensity/speed?  

[vinlop · Accepted solution]

If you have hit a plateau, you definitely need to change it up a bit. Your body will get accustomed to doing the same thing day after day, and will lose weight much more slowly at that point.  Consider doing interval training. If you just want to jog, that's fine, but here is a minor tweak that will make a big difference:

• Warm up for 10 minutes at an easy jog.
• Run at interval pace (a step up from your usual pace) for one minute.
• Jog for a two-minute recovery interval.
• Repeat four times.
• Cool down for five minutes and stretch.

The idea is to get your heart rate up higher than when you jog normally for that one minute interval. It works! You should see a difference after a couple weeks.

Also try to incorporate some weight or resistance type exercises from time to time.

Enjoy!

[TBiss · Accepted solution]

You should go with longer duration rather than increase the intensity.

For high intensity exercises your body relies on carbohydrates as energy. For less intense, longer duration exercises your body relies more on fat for energy.

Therefore, by increasing the duration of your jog you should lose more weight and break through the plateau!

-good luck

[Nicomachea]

Why not just try each one separately? There are two initial matters:

(1) While it's true that longer-duration, lower-intensity cardio burns more calories from fat, higher-intensity workouts burn more calories overall. As such, it's not categorically true that longer-duration, lower-intensity cardio is the best method to use for fat loss.

(2) Everyone responds uniquely to external stimuli. Because of that, why not try lengthening cardio and maintaining intensity for a few weeks, and then shortening your sessions and upping the intensity for a few more? See what works best for you. You could also try alternating the two methods.