Study: For Body Fat, 30 Minutes of Exercise as Good as 60

[xchrom]

http://www.theatlantic.com/health/archive/2012/08/study-for-body-fat-30-minutes-of-exercise-as-good-as-60/261559/



PROBLEM: Creating a negative energy balance -- burning off more than you take in -- is the not-so-secret key to successful weight loss. Dieters, however, often find that eating less triggers compensatory mechanisms, such as increased appetite and a slowed metabolism, that make this balance difficult to maintain. Looking at the other side of this equation, is there an infinitely positive relationship between amount of exercise and pounds shed? Or is there a certain point where the compensatory mechanisms kick in, so that extra time on the treadmill ceases to affect weight loss?

METHODOLOGY: Sixty moderately overweight Danish men were randomly assigned to either a moderate or high-dose aerobic routine of running, biking, or rowing. The moderate exercisers burned 300 calories per day, which took about 30 minutes, while the high-dose group burned 600 calories, which, predictably, took about twice as long. The subjects' body composition was monitored throughout the 13-week experiment, as were their compensatory behaviors (food intake and non-exercise physical activity). Their accumulated energy balance was calculated from their changes in body composition.

RESULTS: The group that practiced moderate exercise lost an average of 7.9 lbs in body weight, while the group that worked harder only lost an average of 6.0 lbs. Both saw similar losses in fat mass (about 8.8 lbs in the moderate group, and 8.3 pounds in the high-dose group). Researchers measured no significant difference in caloric intake or non-exercise energy expenditure.

CONCLUSION: Comparing men who exercised for half an hour each day to men who worked out for twice as long, less exercise was actually associated with greater weight loss, and no significant difference in fat loss. So the moderate exercisers got a lot more for their effort.

[KaryninMiami]

1. Now that's what I call a great way to start the week!

If it would just stop pouring (leftover feeder bands from Isaac), I would head out for my daily 30 minute walk! But this is really good news- also very interesting to find out that moderate exercise is indeed, very worthwhile.

[NV Whino]

2. I think they're missing something on the weight aspect

It's likely that the subjects exercising more we're building more muscle, which is heavier than fat.

[Warpy]

3. That was my thought, also, except

that aerobic exercise doesn't tend to build muscle. Weight training is what builds muscle, working against resistance.

[GreenPartyVoter]

4. Exactly. The real question is inches, not pounds.

[kestrel91316]

5. I average 45 min a day of walking - brisk when the weather allows, not so brisk when it's hot.

Seems to work for me.

Actually 45 min/day during the week, plus 60 min of cycling spread over the weekend.

[doc03]

6. I ride a bicycle at least once a week at least 20 miles and as much as 50

miles. For some reason the morning following my rides I always weigh at least 1 to
2 pounds more than the day before. I don't know if it is from consuming more water or
maybe eating more. The second day after the ride I usally return to where I was.

[lizerdbits]

8. That happens to me too

- weighing more the day after a long bike ride or hiking. I assume it's eating more. I once managed an 82 mile round trip and boy did eat when I got home, despite having food/fluids on the ride.

[TalkingDog]

7. Whew! Thank God. Cause I unabashedly dislike exercise.

Thanks!

[SheilaT]

9. I am not at all fond of exercise, either.

I have known for years now that thirty minutes three or four times a week is actually pretty optimal, unless you want to participate in a sport.

I am trying very hard to walk 20-30 minutes every single day. Once I get into the routine, I actually enjoy the walking. It's not too long a period of time, and I get a lot of thinking done during that time.

I am hoping to increase to 45 minutes over time, but to me the most important thing is that I want to go outside and walk, and come home feeling as if I could have walked longer. I don't want it to feel like a chore.