Working out is a commitment that few people enjoy, but if you’ve been trying to shed some extra pounds and dread spending long hours in the gym, you’ll be pleased to learn that a new study reveals that 30 minutes of exercise a day is all it takes to help shed that weight. In a new study published in the American Journal of Physiology, moderately overweight men who exercised for 30 minutes a day for three months lost an average of eight pounds compared to men who worked out for 60 minutes a day, who lost an average of six pounds.
Work Out Smarter, Not Longer
The study authors based their research on 60 moderately overweight men who were randomly assigned to either a high aerobics group, which was required to work out 60 minutes a day, or a moderate aerobics group, which worked out 30 minutes a day. Both groups were required to exercise hard enough to break a sweat by doing activities such as running or cycling. At the end of 13 weeks, both groups lost about nine pounds of body mass, but the 30-minute-a-day exercise group lost about two pounds more body weight. The researchers theorize that the men who worked out for half an hour found the amount of time to be reasonable, so they were actually more committed to accomplishing their workout goals in the shorter time period. Compared to their counterparts who worked out for an hour, the 30-minute exercise group also burned more calories. Post workouts, the 30-minute group probably had more energy left over, so they remained more active throughout the day, too. The 60-minute exercisers probably ate more after their workouts, so on average they gained back some of the calories that they burned.
Be Inspired to Get Healthy
Although a difference of two pounds of weight loss may not seem much at first glance, over a year the results can add up. The study also shows that you don’t need to spend countless hours in the gym as long as you’re fully committed to doing as much as you can within the time that you give yourself. Being healthy begins with being smart, so plan your workouts accordingly to get the most benefits.
- Rosenkilde M. American Journal of Physiology, Aug. 1, 2012. News release, University of Copenhagen.
- Warner J. “30 Minutes of Daily Exercise Enough to Shed Pounds” WebMD. https://www.webmd.com/fitness-exercise/news/20120824/30-minutes-daily-exercise-shed-pounds