30 minutes of daily exercise does the trick
Researchers at the University of Copenhagen have shown that 30 minutes of daily training provide an equally effective loss of weight and body mass as 60 minutes. Their results have just been published in the American Journal of Physiology.
Forty percent of Danish men are moderately overweight. For thirteen weeks, a research team at the Faculty of Medical and Health Sciences followed 60 heavy – but healthy – Danish men in their efforts to get into better shape. Half of the men were set to exercise for an hour a day, wearing a heart-rate monitor and calorie counter, while the second group only had to sweat for 30 minutes. Research results show that 30 minutes of exercise hard enough to produce a sweat is enough to turn the tide on an unhealthy body mass index.
"On average, the men who exercised 30 minutes a day lost 3.6 kilo in three months, while those who exercised for a whole hour only lost 2.7 kg. The reduction in body mass was about 4 kg for both groups," reports Mads Rosenkilde, PhD student, Department of Biomedical Sciences. 30 minutes of exercise training provide an extra bonus.
"Participants exercising 30 minutes per day burned more calories than they should relative to the training program we set for them. In fact we can see that exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat. The men who exercised the most lost too little relative to the energy they burned by running, biking or rowing. 30 minutes of concentrated exercise give equally good results on the scale," explains Mads Rosenkilde.
Motivation to exercise
Mads Rosenkilde postulates that some of the explanation for the surprising results is that 30 minutes of exercise is so doable that participants in the study had the desire and energy for even more physical activity after their daily exercise session. In addition, the study group that spent 60 minutes on the treadmill probably ate more, and therefore lost slightly less weight than anticipated.
"The participants in our study trained every day for three months. All training sessions were planned to produce a light sweat, but participants were expected to increase the intensity and give it gas three times a week, explains Mads Rosenkilde. He is also surprised at the research results, and the goal now is to study the effects of other types of exercise:
"Another interesting scenario is to study exercise as a form of transport. Training is fantastic for your physical and mental health. The problem is that it takes time. If we can get people to exercise along the way – to work, for example – we will have won half the battle," says Mads Rosenkilde.
On the right wavelength
The research results are unique, because participants in the study belong to the large but often overlooked group of moderately overweight men, who have gradually become 40% of the male population in Denmark.
Participants in the study wanted a lifestyle change with the help of exercise training, and in the period of the study, they were followed closely by health science researchers with focus on energy balance, insulin resistance and hormones in the blood. Ethnologists also took part in order to uncover the cultural barriers involved in training and changing well entrenched habits.
The broad interdisciplinary approach of the FINE project – a Danish acronym for Physical Activity for a Long Healthy Life – (link) has generated extremely strong data. Very few research subjects dropped out, because of the focus on participants' motivation to exercise, both early on – and during – the process: – We have really been on the same wavelength as our research subjects – and the FINE study covered all aspects of training, both physical and psychological, concludes Mads Rosenkilde.
More information: Read the article in The American Journal of Physiology: ajpregu.physiology… 012.abstract
Journal reference: American Journal of Physiology
Provided by University of Copenhagen
- How exercise helps you avoid a broken heart Jan 16, 2012 | not rated yet | 0
- Cyber partners help you go the distance May 16, 2012 | not rated yet | 0
- Older people who diet without exercising lose valuable muscle mass Sep 17, 2008 | not rated yet | 0
- New research shows runners can improve health and performance with less training May 31, 2012 | not rated yet | 0
- Weight training associated with reduced risk of type 2 diabetes Aug 06, 2012 | not rated yet | 0
- Motion perception revisited: High Phi effect challenges established motion perception assumptions Apr 23, 2013 | 3 / 5 (2) | 2
- Anything you can do I can do better: Neuromolecular foundations of the superiority illusion (Update) Apr 02, 2013 | 4.5 / 5 (11) | 5
- The visual system as economist: Neural resource allocation in visual adaptation Mar 30, 2013 | 5 / 5 (2) | 9
- Separate lives: Neuronal and organismal lifespans decoupled Mar 27, 2013 | 4.9 / 5 (8) | 0
- Sizing things up: The evolutionary neurobiology of scale invariance Feb 28, 2013 | 4.8 / 5 (10) | 14
Classical and Quantum Mechanics via Lie algebras
Apr 15, 2011 I'd like to open a discussion thread for version 2 of the draft of my book ''Classical and Quantum Mechanics via Lie algebras'', available online at http://lanl.arxiv.org/abs/0810.1019 , and for the...
- More from Physics Forums - Independent Research
More news stories
(HealthDay)—In 2008 to 2010, the prevalence of key health behaviors among U.S. adults varied, with about one in five adults current smokers and 62.1 percent overweight or obese, according to a report presented ...
Health 26 minutes ago | not rated yet | 0
(HealthDay)—The overall health of Americans isn't improving much, with about six in 10 people either overweight or obese and large numbers engaging in unhealthy behaviors like smoking, heavy drinking or ...
Health 36 minutes ago | not rated yet | 0
A federal court in San Francisco Tuesday struck down Arizona's ban on abortions after 20 weeks of pregnancy.
Health 36 minutes ago | not rated yet | 0
Children who are exposed to secondhand smoke in early childhood are more likely to grow up to physically aggressive and antisocial, regardless of whether they were exposed during pregnancy or their parents have a history ...
Health 3 hours ago | 1 / 5 (1) | 0
Most elite athletes consider doping substances "are effective" in improving performance, while recognising that they constitute cheating, can endanger health and entail the obvious risk of sanction. At the same time, the ...
Health 4 hours ago | not rated yet | 0
A drug commonly used to treat depression and anxiety may improve a stress-related heart condition in people with stable coronary heart disease, according to researchers at Duke Medicine.
26 minutes ago | not rated yet | 0 |
(HealthDay)—Factors such as increased case finding may explain why Michigan had half of the total spinal infections associated with contaminated methylprednisolone acetate in the recent fungal meningitis ...
16 minutes ago | not rated yet | 0
Early use of tracheostomy for mechanically ventilated patients not associated with improved survival
For critically ill patients receiving mechanical ventilation, early tracheostomy (within the first 4 days after admission) was not associated with an improvement in the risk of death within 30 days compared to patients who ...
26 minutes ago | not rated yet | 0
(HealthDay)—Three-quarters of public schools in the metro Atlanta area contain microbes, including bacteria indicating the presence of fecal matter, according to research published in the May 17 issue of ...
6 minutes ago | not rated yet | 0
(HealthDay)—The monstrous tornado that devastated Moore, Okla., on Monday, killing dozens of adults and children, is a stunning example of violent weather that can affect a child's mental well-being.
46 minutes ago | not rated yet | 0
The globe remains unprepared to deal with the risk of a massive virus outbreak, the deputy chief of the World Health Organization warned Tuesday, amid fears that H7N9 bird flu striking China could morph into a form that spreads ...
46 minutes ago | not rated yet | 0