30 Minutes is Enough
The ACSM (American College of Sports Medicine) recommends 30 minutes (minimum) of moderate-intensity cardio training 5 days a week or 20 minutes of vigorous-intensity cardio training 3 times a week. One of the top reasons busy professionals don’t start and/or stick to a consistent training routine is lack of time. That statement in itself can be a separate blog post, but we won’t keep beating a dead horse that we are already all to familiar with. Time is limited, and that struggle is real. If you fall into this category and you really want to make it part of your daily life, maybe this list of the benefits of a 30-minute workout will convince you enough to not only start penciling a workout in your schedule, but also making it something that’s non-negotiable.
- Improve your cardiovascular health. Within that 30-minute window, you’ll strengthen your heart and improve your circulation. This will also reduce the risk of heart disease as well as other degenerative cardiovascular conditions.
- Weight management. An active lifestyle is essential for maintaining a healthy weight and a healthy body composition. There are countless studies that have concluded that training as little as 30 minutes / day resulted in reducing body fat by an average of 8 – 10 lbs. over a 3-month period. The obvious statement to follow this with is to mix in some good nutritional decisions to maximize your efforts.
- Reduce stress AND elevate your mood. You will always feel better after a workout. There are the feelings of accomplishment and being proud of the fact that you got it in, but in addition to those feelings, training reduces endorphins – which are the body’s natural feel-good hormones. Of all the types of exercise you can do, weight training produces the most endorphins.
- Improve the quality of your sleep. According to the Sleep Foundation, training at a moderate intensity for just 30 minutes a day will lower anxiety levels, resulting in a more restful slumber. It helps regulate sleep patterns and promotes a deeper sleep. This, in turn, leads to increased energy levels throughout the day. I call this a win-win.
- Improve your cognitive function. Yeah – exercise is really good for your brain as well as your body. One of the best ways to protect against age-related declines in mental abilities is to train. It helps improve memory, attention, the ability to learn new things, and mental clarity – to name a few.
- Build muscle mass and improve your physique. 1 pound of muscle mass weighs the same as 1 pound of body fat. However, there are several differences between the 2 different types of tissue – one of the most desirable is muscle is much denser than body fat. This means it takes up less space. If you lost 10 pounds of body fat and built 10 pounds of muscle mass, the scale would not have changed, but your body measurements would have changed significantly. You should always be training to either maintain or build muscle mass.
These are just some of the reasons you should start penciling in 30 minutes a day. If you want to start or become more consistent with your training, stop what you’re doing right now and block those time slots in your calendar. To further solidify your new, non-negotiable habit, for each day of the week, pencil in when you’ll train as well as the location.
“On Monday I will train for 30 minutes at home first thing in the morning!”
Take the first step towards a healthier, more productive you by dedicating just 30 minutes a day to exercise. Block out your calendar now, set your fitness goals, and make this non-negotiable time for yourself. Your body and mind will thank you!
Schedule a free 15-minute consultation to discuss your goals, biggest challenge, and come up with a game plan for you here!