All exercise counts and all intensity levels (light, medium, hard) count when it comes to losing weight. In general:
Exercise guidelines are generally given in terms of moderate intensity exercise:
- 150 minutes of moderate intensity exercise per week is recommended to promote and maintain health.
- 200-300 minutes of moderate intensity exercise per week is recommended to lose weight and keep it off.
Adults (members of the National Weight Control Registry) who have lost an average of 66 lbs and kept it off for 5.5 years exercise at light, moderate, and hard intensity levels.
On average, they burn:
They also burn an average of 175 calories walking up stairs each week and 750 calories walking outside (street blocks). The total number of calories burned each week is more than 2600 calories, which meets the recommended amount for weight loss.
You are probably exercising at a light intensity if you:
You are probably exercising at a moderate intensity if you:
You are probably exercising at a hard intensity if you:
You can burn the same number of calories exercising at a higher intensity for a shorter period of time as you can exercising at a lower intensity for a longer period of time. Calories burned exercising.
About the Author
FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...
Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...