same as lying on the couch? come on

I tried... 2-3 hours three times a week 500m difference, sometimes only 300. I became a real adventurer

and weight increased by 5kg after half a year. Excellent in short.
But you have to be very careful with knees especially on descents! You're heavy so choose gentle paths - at least downhill...
In short, the main thing is to be in nature and move... For starters forget all sorts of records, focus mainly on "outings" into nature so to speak. So first you have to incorporate this change into your lifestyle and get used to it, then start working on pulse, muscle strength, lung volume, calories etc.
But I agree once a week is too little, unless you add some other sport... not chess.
