Is low intensity exercise better for burning fat?

Not necessarily! Although fat provides a greater percentage of energy during low intensity exercise, you still have to take account of the total calories burned. For example, walking for 60 minutes burns 270 kcal, of which 60% (160 kcal) comes from fat. However, jogging for 60 minutes burns 680 kcal, of which 40% (270 kcal) comes from fat. Thus the higher intensity exercise results in a greater fat loss over the same period of time.

Shorter period (e.g. 40 min) of high intensity exercise burns about the same amount of fat as a longer period (e.g. 60 min) of low intensity exercise. So, if time is a premium, shorter periods of high intensity exercise will give you the same results in terms of fat loss as longer periods of low intensity exercise.

On the other hand, low intensity exercise is often more suitable for beginners as they may not be fit enough to embark on a high intensity programme. Also, low intensity exercise is more accessible and enjoyable for many people and, therefore, they are more likely to continue the exercise programme.

In summary, if fat loss is your main goal, choose high intensity aerobic exercise if you are sufficiently fit and enjoy doing it or if you have relatively little time to work out. Choose longer periods of low intensity exercise if you are less fit and prefer it to high intensity exercise.

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