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Daily exercise not only helps people improve their physical condition but also prevents many dangerous diseases and prolongs life. Usually doctors will encourage each person to exercise for about 30 minutes a day. So with this time, is it enough for us to implement a weight loss plan?
1. 30 minutes of exercise a day is the magic number for weight loss
30 minutes of exercise a day is the magic number for weight loss is confirmed by scientists after conducting a study to find the link between exercise and weight loss. This new study shows that just 30 minutes of exercise a day is equivalent to an hour in helping overweight and obese adults lose weight. The researchers found that overweight men who had to exercise to sweat for 30 minutes a day lost an average of about 3.5 kg in three months compared with an average loss of nearly 3 kg in men. He exercises 60 minutes a day. The overall loss in body mass was the same for both groups, almost 4 kg. This is a very surprising result, the researchers said.
Researcher Mads Rosenkilde, a PhD student at the University of Copenhagen, says part of the reason for this result could be that people find 30 minutes of exercise so beneficial that they have the desire and energy to do so. physically active than those who exercised 60 minutes a day.
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A 30-minute high-intensity workout is more effective than a 60-minute workout. For the study, researchers followed 60 moderately overweight men who wanted to lose weight. The men were randomly assigned to a moderate or high-intensity aerobic exercise group. The high-intensity exercise group was instructed to exercise hard enough to produce a sweat, such as running or cycling, for 60 minutes a day. The moderate group only had to sweat for 30 minutes a day. After 13 weeks, research shows that exercising 30 minutes a day gives the same or even better results than 60 minutes a day. Men who exercised for 30 minutes a day lost an average of 1 kg more body weight than men who exercised for an hour.
People who exercised for 30 minutes a day actually burned more calories than they should have according to their exercise program, researchers say. In contrast, men who exercised for 60 minutes a day lost less body weight than they burned during exercise. An extra 30 minutes of exercise doesn't seem to help with any additional weight or body fat loss.
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Shorter exercises seem to be more beneficial. That is confirmed by the scientists involved in this study. The results suggest that exercising 30 minutes a day may provide additional weight loss benefits, the researchers say. For example, a person may still have some energy left over after shorter workouts to be more physically active during the day. Additionally, the researchers say that men who exercised for 60 minutes a day were able to eat more to compensate for the longer workout time and thus lose less weight.
2. How much exercise does each person really need per week to lose weight?
Everyone knows that exercise is important for health, happiness and even longevity. This does not mean that the person needs to keep a detailed record of how much time he exercises or plays sports each day. If someone is just starting to exercise for whatever reason, just 30 minutes of moderate activity 5 days a week could be all they need to reap the many benefits of exercise. , according to the Office for Disease Prevention and Health Promotion (ODPHP, a division of the US Department of Health and Human Services).
MORE: Why is exercise good for the heart?
2.1. How much exercise does a person really need per week?
Strictly speaking, adults can get most of the benefits of exercise by doing at least 150 minutes of aerobic or athletic activity at a moderate pace each week, according to the Office of the National Disease Prevention and Health Promotion. 150 minutes equates to two hours and 30 minutes, then break it down into half an hour of exercise five days a week. Research shows that that time is indeed a lot and may even be more than enough for an adult.
Consider this 2012 study published in the American Journal of Physiology on the effects of different amounts of exercise on weight loss. The results of the study showed that sedentary, overweight men who exercised for half an hour a day lost the same amount of weight after three months as men who exercised an hour a day, despite though people who exercise for an hour burn more calories. The researchers suspect that study subjects who exercised for an hour felt they could eat more and rest more between activities.
This can be a common and frustrating problem for people who are new to exercise, keeping them from noticing very different results or even gaining weight. While weight loss is just one parameter for improving health and well-being, it's an important one: For people carrying excess weight, losing weight is crucial to preventing weight loss. problems associated with being overweight, such as diabetes, metabolic cardiovascular diseases, and musculoskeletal diseases.
MORE: Fitness training and heart health
2.2. Examples of 30-minute exercises
Researchers suggest that 30 minutes of moderate activity could be particularly helpful for beginners not only because such exercises are shorter and less active, but also because they won't do deplete one's energy source. Here are some examples of moderate activity recommended by the Office for Disease Prevention and Health Promotion:
Dancing or dancing exercises Biking less than 20km an hour Brisk walking ( at about 5 km per hour or faster but not too fast) Play tennis with friends or loved ones Gardening Water aerobics Remember these are aerobic activities. To complete your weekly workouts, the Office for Disease Prevention and Health Promotion recommends doing strength training twice a week, working all major muscle groups. Stretching for flexibility is also important, but it won't count towards your weekly time. However, it will keep you flexible and reduce your risk of injury.
Exercise is an important activity for health, especially for people who are overweight or obese. Regular exercise can help burn excess calories, maintain a stable weight, and prevent many dangerous diseases such as high blood pressure, diabetes or heart-related diseases. However, according to recent studies, spending too much time exercising is not necessary, and can even bring about the opposite effect for the practitioner. Experts recommend that only about 30 minutes of daily exercise is enough to ensure you a perfect health.
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References: webmd.com, medicalnewstoday.com
