The duration of a workout always depends on your goals. Here are some tips to understand if you work too much or… too little
Let’s face it: when we’re busy, tired and stressed, the last thing we can do is carve out time and energy for physical activity. But that’s not necessarily a good thing: even just 30 minutes of exercise 5 times a week brings with it important health benefits. It is scientifically proven that a little short-term exercise can help combat anxiety, blood pressure and improve sleep quality and insulin sensitivity. Additionally, sticking to a long-term fitness routine can help us develop better cognitive abilities, stronger bones, and good cardiovascular health, while reducing the risk of depression. The good news? A workout doesn’t have to last hours to generate these benefits, on the contrary…
Over the years, many scientists have tried to measure how long different physical activities need to produce benefits. And their findings may surprise us…
According to research that has focused on this aspect, even small doses of physical exercise can offer significant benefits for mental health. One study found, for example, that high-intensity training (HIIT) sessions of just 22 minutes, done three times a week, improved quality of life, reduced perceived stress and increased mental well-being. Results confirmed by other researchers, according to which even just 10 minutes of cycling at 60% of maximum heart rate produces improvements in mood and energy.
A sports medicine metastudy suggests that, for beginners, 1 to 3 sets per muscle group, with one to three minutes of rest between sets, working each group two to three times a week may be sufficient. This regimen may require only 30 minutes of training at a time, 2 or 3 times a week. So newbies to the gym don’t need to overdo it to get the first results…
Resistance training, such as preparing for a marathon, can be tackled with just 6 hours of training per week according to Nick Tiller, a researcher at Harbor-UCLA in California. And a study on Ironman triathletes states that there would be no significant differences in performance between those who train 14-15 hours compared to 20 hours a week.
To improve cardiorespiratory fitness, a study found that 150 minutes of weekly physical activity is enough; while greater commitment does not necessarily lead to further benefits. A 2022 study also highlighted that even short “exercise snacks” of vigorous activity can be effective for improving cardio-respiratory fitness.
Finally, to optimize general health and aim for longevity, a 2022 study comes to the rescue: researchers analyzed data from smartwatches and fittrackers on a large scale, discovering that those who respected the recommendations of 150-300 minutes per week of activity moderate or 75-150 minutes per week of high-intensity physical activity were less likely to suffer from heart failure. In short, just a few minutes a day are enough to give years to life (and life to years).
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