Lots of short frequent exercise vs long and occasional?
Discussion
I'm a middle aged, podgy office worker that would like to loose some weight. I struggle to find time to exercise due to family and work commitments, but reckon I can do either:
1) 20 mins each morning (6 days a week), hard on rower, cross trainer or abs and push-ups.
2) 1 hour in the evening (twice a week), doing a 40 min insanity workout session, or combination of items in 1.
So my question is, given that both sessions would total 2 hours, is there any difference to doing lots of short hard sessions, or a couple of long exercise work outs?
Thanks.
1) 20 mins each morning (6 days a week), hard on rower, cross trainer or abs and push-ups.
2) 1 hour in the evening (twice a week), doing a 40 min insanity workout session, or combination of items in 1.
So my question is, given that both sessions would total 2 hours, is there any difference to doing lots of short hard sessions, or a couple of long exercise work outs?
Thanks.
Depends what your objective is.
Any exercise will be beneficial but if you are looking to lose a significant amount of weight, I would suggest looking at diet to complement your exercise.
Vigorous exercise twice a week is good if you are talking about 2 sessions per week...but on its own, will not have much impact if your diet is poor. Equally, 6x20 mins session will help if you exert yourself hard and work up a good sweat.
But to be honest, I would try and squeeze in at least another 30 minutes at least per week. This could be something else such as brisk walking.
Any exercise will be beneficial but if you are looking to lose a significant amount of weight, I would suggest looking at diet to complement your exercise.
Vigorous exercise twice a week is good if you are talking about 2 sessions per week...but on its own, will not have much impact if your diet is poor. Equally, 6x20 mins session will help if you exert yourself hard and work up a good sweat.
But to be honest, I would try and squeeze in at least another 30 minutes at least per week. This could be something else such as brisk walking.
Edited by MYOB on Wednesday 1st May 15:04
By the way, I have a rowing machine and have tried numerous forms of techniques, from 20 minutes per day to 45 mins three times a week. What works best for me is 30 minutes rowing hard twice a week, followed by 30 minutes of weights after each rowing session.
Plus I walk "briskly" some 4 hours a week and have to watch what I eat...although I'm not dieting I do have to say no to the treats more often than not and cut out on takeaways and processed food.
I have lost 3 stones in the past 12 months due to the above.
Plus I walk "briskly" some 4 hours a week and have to watch what I eat...although I'm not dieting I do have to say no to the treats more often than not and cut out on takeaways and processed food.
I have lost 3 stones in the past 12 months due to the above.
Willy Holloughby said:
What's a hard on rower?
Different answer for different people depending on size, resistance level etc.I manage an average of 38 strokes per minute on the highest resistance now - consistent for 30 minutes.
PS...think I missed the ironic element of the question...
I'd choose number 1 personally.
Although 20min is not too long, as someone who is overweight and generally looking to get fitter, 20min of some HIIT to suit what you would enjoy doing more and a personalised program to suit, would be a lot better than an hour twice a week.
In 20mins if you are prepared to put in the hard work will be enough time to do some circuits.
Although 20min is not too long, as someone who is overweight and generally looking to get fitter, 20min of some HIIT to suit what you would enjoy doing more and a personalised program to suit, would be a lot better than an hour twice a week.
In 20mins if you are prepared to put in the hard work will be enough time to do some circuits.
Willy Holloughby said:
What's a hard on rower?
I'm not rowing the early morning wood, if that's what your thinking 
I also cycle to work each day which is a 10 mile round trip. So my legs are trim, but from the waist upwards, it gets a bit stodgy.
I appreciate diet is important, just looking to get an idea if either way is better.
Can you manage 30 mins 3 times a week? If so look at the Couch to 5K (C25K) programme intended and breaking you in gently from no exercise at all to running 5k 3 times a week.
Also do you have opportunities to do more exercise during the day? A mate moved close enough to work to be able to walk, and found doing 20 mins walk twice a day every day makes a hell of a difference.
Also do you have opportunities to do more exercise during the day? A mate moved close enough to work to be able to walk, and found doing 20 mins walk twice a day every day makes a hell of a difference.
grumbledoak said:
Diet is way more important than exercise, TBH. You can easily lose a few stone with no exercise at all.
It's not even necessary to severely restrict calories. Two successful methods are low carb and IF.
If you want to exercise to lose fat, resistance/weight training is far more important than any form of aerobic workout. For cardiovascular fitness it's (currently) thought HIIT is the most effective.
Clearly, all this will change when the Mail does it's next 'health & fitness' feature/scare story.
Fozziebear said:
Try to do 3x45 mins if you can, push it hard enough to puke. 20 mins each morning would just keep you ticking over in whatever condition your in now. I find that real hard sessions are different for each person, my real hard is murder for my mates, but easy for others.
Just starting off with exercise, wanting to lose weight - bad idea.Diet and longer cardio is the order of the day to start off with.
Once the body is accustomed to the exercise, then start pushing yourself really hard, but not before.
The funny thing is people are giving him time lengths and times per week he didn't specify and likely can't achieve. 
If you're really focussed on getting into shape; shorter, regular exercise will be better IMO. Diet of course goes hand in hand with fat loss.
HIIT would be my weapon of choice and there's a great article here to digest.
http://www.bodybuilding.com/fun/ultimate-8-week-hi...
That doesn't take much out of your daily routine but it will be a pretty gruelling 15-20 minutes.
The other days you're not doing the above, I'd recommend doing something low impact to begin with like stationary bike or crosstrainer etc for 20 minutes at a steady pace and then step it up when you feel ready.
If you're really focussed on getting into shape; shorter, regular exercise will be better IMO. Diet of course goes hand in hand with fat loss.
HIIT would be my weapon of choice and there's a great article here to digest.
http://www.bodybuilding.com/fun/ultimate-8-week-hi...
That doesn't take much out of your daily routine but it will be a pretty gruelling 15-20 minutes.
The other days you're not doing the above, I'd recommend doing something low impact to begin with like stationary bike or crosstrainer etc for 20 minutes at a steady pace and then step it up when you feel ready.
Whether you're looking to lose 'weight'* or 'get fit'* - steady state 'cardio' is at best a waste of time IMO.
Look at all the gym-goers doing 30-90 minutes at a time, steady state, week in week out. How many of them would you like to emulate - I'll bet 50% or more are carrying excess baggage and just look tired and worn out.
* Whatever those terms may mean to you.
Look at all the gym-goers doing 30-90 minutes at a time, steady state, week in week out. How many of them would you like to emulate - I'll bet 50% or more are carrying excess baggage and just look tired and worn out.
* Whatever those terms may mean to you.
mu0n said:
The funny thing is people are giving him time lengths and times per week he didn't specify and likely can't achieve.
If you're really focussed on getting into shape; shorter, regular exercise will be better IMO. Diet of course goes hand in hand with fat loss.
HIIT would be my weapon of choice and there's a great article here to digest.
http://www.bodybuilding.com/fun/ultimate-8-week-hi...
That doesn't take much out of your daily routine but it will be a pretty gruelling 15-20 minutes.
The other days you're not doing the above, I'd recommend doing something low impact to begin with like stationary bike or crosstrainer etc for 20 minutes at a steady pace and then step it up when you feel ready.
This is the sort of thing I had in mind. I've found some other good work outs based around the HIIT principle. I am looking to start slowly as want to get my body used to doing regular resistance and ramp up over time.If you're really focussed on getting into shape; shorter, regular exercise will be better IMO. Diet of course goes hand in hand with fat loss.
HIIT would be my weapon of choice and there's a great article here to digest.
http://www.bodybuilding.com/fun/ultimate-8-week-hi...
That doesn't take much out of your daily routine but it will be a pretty gruelling 15-20 minutes.
The other days you're not doing the above, I'd recommend doing something low impact to begin with like stationary bike or crosstrainer etc for 20 minutes at a steady pace and then step it up when you feel ready.
I'm also thinking that I'm likely to work harder in 3 x 20 minute sessions than I would in 1 x hour session.
As was suggested, I'll give it a go and see what works for me!
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