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  1. High amount/vigorous: Equivalent to jogging about 20 miles per week at 60%-80% of maximal heart rate
  2. Low amount/vigorous: Equivalent to jogging 12 miles per week at 60%-80% of maximal heart rate
  3. Low amount/moderate: Equivalent to walking 12 miles per week at 40%-50% of maximal heart rate

What was not surprising about the findings was that researchers found that the more the participants exercised, the more weight they lost. However, what was very interesting was that low-amount / moderate intensity groups also showed significantly greater improvements than the non-exercise group. For example, compared with the non-exercisers, all groups significantly decreased their waist measurements. Researcher Cris A. Slentz, PhD, of Duke University Medical Center noted, ” These findings strongly suggest that, absent other changes in diet, a higher amount of activity is necessary for weight maintenance. Most individuals can accomplish this by walking 30 minutes a day.”