The World Health Organization and the American Heart Association recommend at least 150 minutes of moderate-intensity aerobic exercise per week. Some exercise practitioners struggle to determine "how much time is needed to exercise in order to achieve better results?" especially with the plethora of busy schedules and countless workout programs that promise quick fixes. However, it is important to understand what science says about the ideal duration of exercise, according to an article published in the Times of India. Here are brief guidelines to help determine how much time should be allocated for workouts.
**Minimum Effective Dose**
The World Health Organization (WHO) and the American Heart Association (AHA) recommend at least 150 minutes of moderate-intensity aerobic exercise each week, which translates to just 30 minutes a day, five days a week. If a person prefers more vigorous activities, such as running or high-intensity interval training (HIIT), the recommendation drops to 75 minutes per week. Scientific research supports these guidelines, showing that even a minimum "effective dose" of exercise can significantly reduce the risk of chronic diseases like heart disease, diabetes, and certain types of cancer. A 2019 study published in the British Journal of Sports Medicine found that exercising for just 15 minutes a day could extend healthy life expectancy by three years, proving that even short periods of activity can make a difference.
**Intensity and Quality of Workouts**
While the 150-minute rule is a great baseline, it is not just about the duration of exercise but also about how it is practiced. Research from the American College of Sports Medicine (ACSM) indicates that higher-intensity workouts can provide similar, if not greater, benefits in less time. For example, 20 minutes of HIIT can burn more calories and improve cardiovascular fitness more effectively than a steady-state cardio session lasting 40 minutes. The key is to find a balance between intensity and duration that suits one’s body and fitness level. A mix of moderate and vigorous activities can help achieve goals without overwhelming one’s schedule.
**Strength Training**
Cardiovascular exercises often receive the most attention, but strength training is equally important. The American Heart Association recommends incorporating muscle-strengthening activities on at least two days each week. These sessions do not need to be long; even 20 to 30 minutes of resistance training can improve muscle mass, bone density, and metabolic health. A study published in the Journal of Applied Physiology highlighted that just 11 minutes of strength training three times a week can lead to significant improvements in muscle strength. Therefore, whether lifting weights or doing bodyweight exercises, consistency is key to seeing results.
**The Power of Short Workouts**
For those with busy schedules, short workouts—sometimes called mini workouts—can be a game changer. Recent studies, including one from the American Heart Association journal, have shown that spreading exercise into shorter sessions throughout the day can be just as effective as longer workouts. For instance, three 10-minute sessions spread throughout the day can provide the same cardiovascular benefits as one 30-minute session. Options like brisk walking or quick strength circuits can be chosen based on what feels easy and convenient for each individual.
**Rest and Recovery**
While it may be tempting to push oneself to exercise more for quicker results, rest and recovery are essential components of a successful fitness routine. Overtraining can lead to injuries, fatigue, and even diminish the benefits of workouts. The American College of Sports Medicine (ACSM) emphasizes the importance of listening to the body and incorporating rest days to allow muscles to repair and grow stronger. Experts suggest varying the daily routine with different types of exercises to avoid over-stressing the same muscle groups. This approach reduces the risk of injury and keeps workouts fresh and engaging.
