Which is better workout. Short and High or Long and Low

On the 18th October 2000 I was 294 lb (6ft 3) 45yrs

After a winter of diet and exercise I'm now 245 lbs (and believe it or not 1/2' taller!)

I've mainly been cycling, 45 mins a day HR 145-155 and watching my diet, nothing fancy just cut out junk and processed foods.

I've now taken up jogging 10 miles in 2hrs at 153 Hr (I know its just above a fast walk!)

So the question I have is this: Is it better to cycle for 2hrs at a reduced HR, say about 130-140 or run for an hour at 150-160?

Any help gratefully received.

'> On the 18th October 2000 I was 294 lb (6ft 3) 45yrs

Hard to believe but way to go...what did you do to get taller?? I am only 5'4' and wouldn't mind a couple extra inches myself!!

That would account for your great weight loss. About 50 pounds in 4 months..that is quite good...but a little fast.

This is really not a bad pace for a beginner, especially if you really can do it for two hours straight. You are really building your endurance and aerobic capacity!

The heart rate differences you are mentioning here (130-140 bpm and 150-160 bpm) are 75% and 85% of your Maximum Heart Rate. The question of which is more beneficial, 2 hours at a 75% or 1 hour at 85% depends on what you are trying to accomplish. I assume it is still weight loss. The harder you workout, the more calories you burn. The longer you workout, the more calories you burn. So really, it won't make much difference. A word of caution however: Working out at 85% of your maximum heart rate for an hour is a long time, and can lead to injury and burn out. Once or twice a week maybe, but NOT everyday. And I woulnd't recommend 2 hours of anything, not even cycling. One hour a day is more than enough to promote weight loss and overall conditioning.

In addition, you may want to replace one or two days of aerobic exercise with strength training. This will help you lose weight now and for years to come. One pound of muscle burns more calories in a day than the same amount of fat...about 3 times as many. And muscle looks great too!!

Please e-mail me if you have any questions!

Many thanks for your input. If truth be known I'm aiming for a marthon next year...

Congratulations on your very significant success! Keep up the good work. You're a living example of how exercise and good nutrition

Thanks for the words of encouragement! I've documented my physical changes and they do make interesting reading (to me anyway!)

Your comments on 1 mile run = 5 mile ride (roughly) plays out quite well with me. Sometimes I do a 30 mile ride and it seems to have the same physical effect as a 6 mile run - strange..