30 Minutes of Daily Exercise Enough to Shed Pounds

30 Minutes of Daily Exercise Enough to Shed Pounds

 

A new study shows 30 minutes of exercise a day works just as well as an hour in helping overweight adults lose weight.

Researchers found moderately overweight men who exercised hard enough to sweat for 30 minutes a day lost an average of 8 pounds over three months compared to an average weight loss of 6 pounds among men who worked out for 60 minutes a day.

The overall loss in body mass was the same for both groups, almost 9 pounds.

Researchers say the results are surprising.

Part of the explanation may be that people found 30 minutes of exercise so doable that they had the desire and energy for additional physical activity, says researcher Mads Rosendo, a PhD student at the University of Copenhagen, in a news release.

30-Minute Workout Does the Trick

 

In the study, researchers followed 60 moderately overweight men who wanted to lose weight. The men were randomly put into either a moderate or high aerobic exercise group.

The high-exercise group was instructed to exercise hard enough to produce a sweat, like from running or cycling, for 60 minutes a day. The moderate group only had to sweat for 30 minutes a day.

More Benefits From Shorter Workouts

Researchers say the results suggest that 30 minutes of exercise a day may provide additional weight loss benefits.

For example, people may still have extra energy leftover after shorter workouts to be more physically active throughout the day.

In addition, researchers say the men who exercised for 60 minutes a day probably ate more to compensate for the longer workout session and therefore lost less weight.

4. Countdown Workouts

Countdown workouts also use exercise pairs and are a motivating way to finish a workout, says Mike Wunsch, performance director at Results Fitness in Santa Clarity, California.

“They keep you engaged in what you’re doing because you need to keep the count and pay attention,” he says.

With each round of the exercise pair, the workout involves one fewer rep of each move — moving from sets of six to five to four, and so forth, until the count reaches zero. That finish-line mentality can keep you going.

As with density training, Scrunch recommends pairing opposing exercises but also suggests picking moves that have a rhythm. Moves like the kettle bell swing, squat thrusts and push-ups work well. Scrunch says stress-busting med ball slams and throws can add to the fun.

“I stay away from lunging and other knee-dominant moves, though,” says Scrunch. Moves like these, he explains, can result in injury if your form falters while performing exercises at a fast pace. For the same reason, he also advises avoiding overhead-pressing moves like dumbbell thrusts.

5. Hurricane Workouts

To combat boredom and train faster and harder, Rooney designed a workout that combines lifting weights and interval training. He calls it “the hurricane,” which is “brief but intense.”

Each hurricane is broken into three groups of three exercises, called rounds. “Each round features an exercise that gets your heart rate up, plus other exercises in between,” he says.

This design allows you to build muscle and keep your heart rate up throughout the workout, which usually lasts between 16 and 22 minutes.

Here’s a sample workout: For all rounds in this workout, perform one set of each exercise, then move to the next exercise. Complete the entire round three times before moving to the next round.

 

30 Minutes of Daily Exercise Enough to Shed Pounds

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