Intensity

Think of a plane that is taking off.

As that plane is gaining speed on the runway the engines are firing at full intensity. The plane is moving slower than you could in your car, but the engines are the loudest and the most intense of the entire flight. Why? Because it takes intense energy to get that plane moving.

In this manner so too must more energy be required of you to reach your fitness goals.
In order to change your body composition you must over-stress or overload your body. Taking your body to this limit can be a bit scary, but you must go through this type of stimulus in order to produce change.

You may overload your body in two different manners; short bouts of vigorous exercise, and long durations of moderate exercise.

Vigorous exercise is tough, at least a 7 or 8 out of ten on a relative scale. Bouts of vigorous exercise should not last more than 20 minutes.

Moderate exercise is safe and relatively comfortable. Examples of moderate exercise would be water aerobics, swimming with an efficient stroke, walking, or doubles tennis.

If you are to choose moderate exercise as the main driver for your program then depend on exercise sessions of more than an hour at least three days a week. Exercise duration needs to be greater than 5 hours per week at moderate intensity.

Like a plane that has already reached its cruising speed; less effort will be required to maintain fitness results once you have attained them.

Once you have reached your goals then your workouts design may shift. For one; your capacity to produce effort will have changed. After over-stimulating your body you will have adapted to meet the demands of vigorous exercise. What was once vigorous will now seem doable. In this manner you may expend less relative effort while balancing results.

Less time will be needed to maintain results than to attain results. Individual efforts will vary, but regardless of personal performance levels a minimum of 150 minutes of activity will be needed to maintain a healthy lifestyle.

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