If you are looking to read something to bolster your beliefs that 30-minute workouts do miracles, you’ve come to the right place. If you are still reading until now, chances are you are either already doing this 30-minute miracle or are still on the rug, lazy to start a work-out routine, but is already interested none the less.
So, do 30-minute workouts work? The answers: YES, they do but there’s a caveat to it.
The primary question being answered though is not enough to stop reading at this point. There are some factors to be considered before we say that IT ACTUALLY WORKED. Let us get down to more details.
You may have heard about different kinds of work-out or exercises. The most common you hear are cardio or aerobic exercises, resistance and strength training routines. These exercises differ with the kind of goals they help you achieve in the long run. It is important to know what your goals so you can do the right kind of routine to achieve your goal. Otherwise, you might end up feeling bad for not seeing the results you are expecting after months of doing workouts when you are actually doing it wrong.
Cardio or aerobic exercises as a start of every routine. These exercises get your blood running and your hearth thumping to power you up for more activities throughout the day. Exercises such as running, even on a treadmill, cycling or swimming can assist in healthy blood circulation and can get your heart more fit to pump more oxygen in your body. If done consistently, cardio or aerobic exercises can set your body in preparation for more rigorous and intense workout routines that you’d like to do. If done in various forms too, it can assist in the muscle build-up, burn calories, strengthen endurance, and could aid in achieving better mental health.
Resistance and strength training routines have goals that are more geared towards improving muscle strength and endurance and normally includes exercises and activities that push the muscles to contract against the pressure of external resistance such as in lifting weights.
So really, 30 minutes of these exercises build muscles? The answer to this lies in looking at the time and intensity component of the routines you would be doing. One thing for sure though is that spending 30 minutes daily for exercises done properly yields more results than spending your day in the gym. The standards of 30-minute workouts came from the recommendation of the American College of Sports Medicine (ACSM). ACSM promotes exercises that last for 150 minutes per person each week. Broken down into a 5-day work week, this is around 30 minutes of exercise per session. They also have advised of the benefits of a consistent moderate-intensity cardiovascular exercise each week.
In relation, ACSM promotes doing rigorous exercises daily for three days per week that last for 20 to 60 minutes per session. Ideally, it means that for intense routines, this could be done in lesser time on a daily basis to achieve optimum results. This means that high-intensity routines can be done in a sequence of 3-minute intervals with gaps in between. This is an example of burst activities and is seen in doing circuit exercises where there are no identical exercises and each part has to be finished quickly for a certain allotted time before moving on to the next. High-intensity exercises done in shorter periods can have greater results as compared to moderate exercises done in longer periods and with slower progress. Sprinting in a speedy pace straight for 5 minutes and walking for 1 minute and then sprinting out again and does this in the cycle for a period of 30 minutes would highly like show quicker progress than just jogging in a moderate pace for 60 minutes. Also, high-intensity workouts also prompt better after-burn. After-burn is like your body’s hang-over from a workout that it would still continuously burn calories for hours after the exercise without exerting any effort.
High-intensity workouts will make your heart rate faster and the harder the activities the shorter the time needed for it which means that allotting just 30 minutes of your time daily is possible for you to build your muscles, strengthen endurance as well as promote holistic well-being. The logic behind this is well explained by the Centers for Disease Control and Prevention when they said that one minute of vigorous activity is about the same as two minutes of moderate activity.
An ideal workout session would typically include cardio and resistance training. That is going to be around 60 minutes if you intend to spend 30 minutes in it. However, 30 minutes will just be enough we are just talking about maintaining a healthy lifestyle. Studies show that those who run have a longer lifespan and is healthier than those who do not run at all. Ideally too, if the intention is to build muscles, then spending 30 minutes daily on intense resistance training and done for a minimum of 6 months and maintain it for a lifetime.
Interestingly too, the 30-minute standard seems to have gotten more beginners off the rug and start working out. Records show that it is not impossible for someone who hasn’t exercised before to start living a healthy lifestyle through exercises and routine. More beginners who are intending to join triathlon or other endurance competitions started with 30-minute daily sessions to build their stamina up. Usually, beginners break-out from a workout in a span of two months but those who have endured a minimum of 6 months are most likely to follow through with it maintain it for a lifetime.
Daily 30-minute aerobic exercises are also known to be mood boosters and day-setters if done at the start of the day. It also helps the brain keep a good focus and encourages a positive mindset. Studies also showed that people who suffer from depression are advised to do daily cardio to help them improve and those who did it have shown great improvement compared to those who did not do any exercises at all.
Overall, keep in mind that exercises are progressive and should be done consistently. This should be combined with lifelong consumption of healthy food and building healthy habits to achieve more benefits and results as you age.