I want to lose weight, I have been told that I should exercise at low intensities. Does that mean that I don’t have to work hard?
To address this question, we must first clarify exactly what you mean by lose weight.
In fact, for a great deal of people this really means lose body fat or inches and is not necessarily anything about losing weight on the scale. If your approach to lose weight includes strength training of any sort (which I highly recommend), keep in mind that muscle weighs more than fat but will increase your metabolism ultimately helping you burn fat more efficiently, so don’t get discouraged by the number on the scale.
Unless you have a medical condition or have strict exercise restrictions as outlined by your doctor, there is no reason that the intensity of your workouts should be low - ever!
Exercise should be progressive so that the body is continually being overloaded and forced to adapt one repetition or one step at a time. This is a process which requires the intensity level to continually increase since as you become more tolerant or strong then you and your body could handle more. At this point, it is not more exercise that your body is requesting it is more intensity or effort within the exercise. As intensity increases so should the volume decrease to keep a balance in the equation.
This just means you don’t have to work hard for a long time. Keep it hard but brief and intense.