Here’s a bombshell! Although contrary to what may believe because they are counting the calories ticking over on the treadmill or elliptical, more exercise doesn’t really mean more weight lost. Infact, another great title for the article would be, Weight Loss, Just Minutes to Lose It.
In fact, it may even mean the other way around. You could lose an even much lesser weight with more exercise compared to lesser exercise. Studies have shown that to lose weight, all you need is 30 minutes of exercise every day for five days each week. In this same study they say that a 30 minute run on the treadmill will burn away the same amount of weight as a 60 minute run? Huh? And no, that wasn’t a typo.
Ok, you may seem a little confused so here we have explained it a little further…
With 30% of the population all over the world being obese, the greatest and most popular excuse seems to be the shortage of time especially for the life changing exercise, ie. trying to lose lots of pounds. But if we look at it, everyone can set aside at least 30 minutes each day for exercise, really you can. This daily regimen incorporated in our daily life will mean transformation for the better in all areas of our life, not just physically but mentally also.
And even if you are on the other side of the equilibrium and can’t spare more than 30 minutes per day on exercise, if you can at least do some core strengthening exercises on the foam roller, you are doing something to your body to improve it.
Weight Loss Study 30 Mins v 60 Minutes, Which is Better?
The research study we mentioned earlier gives concrete evidence when they studied sixty women who were moderately overweight. These women men all wanted to lose weight the fastest way. Within a three month period they committed to do biking, rowing and jogging. A group exercised 30 minutes and the other group, 60 minutes at a time. The interesting find is that those who exercised with less time actually lost a total of 8 pounds while those who exercised for 60 minutes only lost 6 pounds on average.
So what is the matter here? Two opinions can be easily made in this. First, the longer workout seems to increase appetite thus leaving them consuming more calories. The second opinion is the longer workout becomes tiring and drains their energy for the remainder of the day therefore less calories are burned.
Let us give you clear cut reasons for the adverse difference in the two time frames of exercise.
We must straighten the misconception that most gym-goers and weight loss enthusiasts seem to carry with them. A lot of them seem to take pride in their length of time in the gym in a given day. But how long exactly is the best time for workout to get the best results for weight loss purposes?
Exercising for 45-60 minutes
Based on many research studies, 45-60 minute workouts appear to be counterproductive and in fact harmful to the body and the healthy lifestyle.
As we look at this more closely, we can see two extremes that we want to avoid.
One is working out too much and the other is working out too little. Let’s look at three factors in the exercise process to help us determine the right length of time for effective exercise.
Testosterone vs. Cortisol
Basically we have two kinds of hormones at work as we workout. The one is the anabolic (building) hormones called testosterone and the other is the catabolic (breaking down) hormones called cortisol.
Too much exercise tends to increase cortisol release which in turn produces undesirable effects to our body. It is stress and too much strain that releases cortisol. Too much cortisol can produce blood glucose swells, high blood pressure, inflammation and also a weak immune system. Cortisol increase also interrupts muscle tissue production and repair and accumulates fat in our body.
The 60 minutes of strenuous workout such as 60 minutes of running, has been consistently proven to be the alarm for dramatic increase of cortisol. Studies also have shown that the best time for weight training is 45-60 minutes while only 30 minutes is the ideal time for cardiovascular training. Extended periods of time running can also actually lead to weight gain.
Nervous & Muscular Damage
The hormonal, nervous and muscular systems are frequently affected when we exercise for long durations. It is usually the nervous and the muscular systems that work hard in any regular workout. The type, the intensity and the length of time we we exercise produces strain to our body. These systems do need a break for rest, recovery and growth.
A constant and extended workout time such as exercising for 1 hour will actually do you more harm than good. Even professional athletes do need to observe breaks and off-seasons to give their strained nerves and muscles time to recover. These kinds of workouts may be needed occasionally but they should never be a constant practice. (Don’t get confused with 1 hour of walking or low intensity exercise here.)
Time Beyond Purpose
Another factor that more workout time tends to be counterproductive is because not all the time spent in the gym is focused on exercising. With many people you get to know in the gym, time is split between your workout and your hangout. If the goal is to lose weight and for many, time is very costly, strictly spending less than an hour for exercise in the gym is the most productive venture you can make. If working out at home, you need to focus on your exercise within that 30 minute limit. Avoid multi tasking because it will never produce you any obvious progress at all.
Here is an excellent flow you can follow without time wasted. 8-10 exercises for a full body workout program, each done in 3 sets of 10 reps with in between rests of 45-60 seconds, if executed accurately would take you 45-60 minutes. This program would be a quick knockout for weight loss! Ensure you do the best exercises for your body shape. We are all made differently so we all need to concentrate on different exercises that are beneficial and give us maximum calorie burning.
We want to be smart in our workout quest. Quality is the key, not the quantity of time. Occasional high intensity training to burn fat and loose weight fast, are fine but short yet frequent workouts are better and they have more lasting results.
You have no more excuse for getting that healthy and good looking body that you want. Be wise and be beautiful. That’s real beauty!