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The American College of Sports Medicine and the Centers for Disease Control recommend that programs individuals accumulate 30 minutes or more of moderate intensity activity over the course of most of the days per week (5). This amount of activity should provide enough of a caloric expenditure to promote body fat loss. The goal is to achieve a weekly caloric expenditure of at least 1,000 calories, since programs this seems to represent a threshold for body fat loss (6). Individuals with a low level of fitness should exercise at a lower exercise intensity. The only drawback of low intensity exercise programs is that the person must exercise longer to achieve a significant caloric deficit. Otherwise, a low intensity workout that expends 300 calories in an hour is just as beneficial as high intensity exercise that expends 300 calories in 30 minutes. Keep in mind that the decreased number of calories burned during low intensity exercise may be detrimental for fit people trying to lose body fat.
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