Chapter 3: Weight Management 53 Figure 3.6. Hierarchy of Exercise for Fat Loss As a result, Cosgrove (2019) assigns recommendations (Table 3.3) as to when and how to prioritize the different types of training based on the available amount of time to exercise each week. For example, if you only have three hours or less to exercise each week, and your primary fitness goal is to lose weight, then you should only perform MRT. However, if you have 8 hours or more in which to exercise, then you could engage in MRT, HIRT, high-intensity interval training (e.g., 100-m sprints) as well as low-intensity steady state exercise (LISS) (e.g., 60-min walking, 30-min on elliptical trainer). Sample MRT, HIRT and traditional resistance training workouts are provided in Table 3.4. Table 3.3. Prioritizing Training for Fat Loss Available Time Recommended Exercise Type ≤ 3 hours per week MRT 4-6 hours per week MRT & HIRT 6-8 hours per week MRT, HIRT & HIIT > 8 hours per week MRT, HIRT, HIIT & LISS
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