How long should you workout a day
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Optimal Daily Workout Duration: Insights from Recent Research
Introduction to Daily Workout Duration
Determining the optimal daily workout duration is crucial for maximizing health benefits while fitting exercise into a busy schedule. Recent research provides valuable insights into how long one should work out each day to achieve various fitness goals, including fat reduction, muscle hypertrophy, and overall health improvement.
Fat Reduction: 30 to 60 Minutes of Aerobic Exercise
For effective fat reduction, exercise should be prolonged, lasting between 30 to 60 minutes per session. This type of workout should involve the use of multiple large muscle groups in a smooth, aerobic manner, maintaining the pulse at or below 70% of the age-adjusted maximum. The most consistent results are observed with daily exercise periods of 60 minutes, seven days a week.
Muscle Hypertrophy: Flexible Timing and Frequency
When aiming for muscle hypertrophy, the timing of the workout (morning or afternoon) does not significantly impact the results. Studies show that both morning and afternoon strength training sessions, performed over a 10-week period, result in significant increases in muscle size and strength. Additionally, training frequency plays a role; higher frequency (three days per week) with equal volume leads to superior gains in strength compared to training once a week.
Short Bouts of Exercise: Effective for Busy Schedules
For individuals with time constraints, short bouts of exercise can be just as effective as longer sessions. Research indicates that multiple short bouts of moderate-intensity exercise (three 10-minute sessions per day) significantly increase peak oxygen uptake, similar to a single 30-minute session. This approach can fit better into a busy schedule while still providing substantial health benefits.
High-Intensity Short Workouts: The 7-Minute Workout
The 7-minute workout, which combines aerobic and resistance exercises, has gained popularity for its efficiency. Studies show that performing this workout daily for six weeks can lead to significant reductions in body mass index (BMI) and waist circumference, as well as decreases in fat mass . This makes it an excellent option for those with limited time.
Exercise and Glycemic Control
For individuals with type 1 diabetes, regular exercise significantly improves glycemic control. Engaging in exercise sessions twice a week, regardless of the type (aerobic, high-intensity interval, or resistance-based), results in lower mean glucose levels and higher time-in-range (TIR) compared to sedentary days. This highlights the importance of consistent exercise for managing blood sugar levels.
Conclusion
The optimal daily workout duration varies depending on individual goals and schedules. For fat reduction, 30 to 60 minutes of aerobic exercise daily is recommended. For muscle hypertrophy, flexible timing with a higher frequency of sessions yields better results. Short bouts of exercise and high-intensity short workouts like the 7-minute workout are effective for those with limited time. Consistent exercise also plays a crucial role in managing glycemic control for individuals with diabetes. Tailoring workout duration and frequency to personal goals and lifestyle can lead to significant health benefits.
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