Thirty Minutes To Fit
For decades I was convinced that hours of exercise —five days a week were required to accomplish my own personal fitness goals. It’s not as if I have abandoned my previous philosophies, but, I have entered into a new season of life.
The short winter days and long work hours have made it difficult to fit in extended workouts in the evenings, and enjoy dinner with the family and a reasonable bed time. So, my regimented and well calculated weekly routine of 50 minute workouts five days a week have dwindled down to 30-35 minute workouts for 3-4 days a week and one long weekend workout.
After a few weeks of releasing myself from my previously ambitious exercise schedule, fear and doubt cause me to ponder the consequences of this change. With fewer calories burned at exercise levels of lesser duration and intensity, what will happen to my body?
With fitness enthusiasts like Sean T and Jillian Michael offering 30 minute this or 25 minute that, there must be some validity to their claims. According to one European study, it’s true. There are actually more weight loss benefits from exercising for a half an hour compared to 60 minutes.
The three month study, on moderately overweight individuals, revealed that those that exercised regularly for 30 minutes compared to 60, lost more weight. Although surprised by the results, “the researchers guessed that the hour-long workout prompted a compensatory rise in appetite that negated the extra work.” ‘They also speculated that the longer workouts may have left them more exhausted which caused reduced activity levels for the remainder of the day.’
Either way, good news! No excuses – 30 minutes to fit. Here are some suggested half-hour workouts.
•Cycling for 6-7 miles
•Walking two 15 minute miles
•Full court basketball
•Any resistance workout using body weight, bands or barbells
•Vinyasa yoga
•Any core type workout like Pilates
•Running three 10 minute miles
•Swimming 60 laps in a 25 yd pool
Remember, if you are only going to spend 30 minutes, there can’t be any down time during your workout. Be purposeful and committed during that half hour and make every minute count.