What are the benefits of exercising for 30 minutes?
發表於 : 週三 7月 14, 2021 4:35 pmThe American College of Sports Medicine recommends at least 150 minutes of aerobic exercise per week. with moderate intensity exercise This can be divided into 30 minutes of exercise per day, 5 days a week. By the benefits of exercising 30 minutes a day that we have gathered to leave each other. are as follows
Exercising for 30 minutes may help you lose more weight.
A study published in the American Journal of Physiology found that exercising for 30 minutes a day was as good as the results. with 1 hour of exercise in overweight adults who want to lose weight
The researchers found Overweight men who exercised for 30 minutes a day for more than 3 months lost 8 pounds on average. Compared to men who exercised 60 minutes a day lost 6 pounds.
In addition, those who exercise for 30 minutes may be physically active throughout the day. Moreover, the researchers said Men who exercised 60 minutes a day may eat more food. to compensate for long workouts Therefore, it is less likely to lose weight.
2. It can help control blood sugar levels.
regular exercise can help control insulin levels and lower blood sugar levels Because of the study in people with type 2 diabetes, researchers found that whether aerobic exercise or anaerobic (anaerobic) can also affect insulin levels. and reduce blood sugar levels as well So you might try both exercises for 30 minutes a day.
3. Contribute to sleep
if you have sleep problems Try aerobic or cardio exercise, as studies have shown that people with chronic sleep problems who exercise regularly including sleep data studies Research has shown that it is an effective treatment for insomnia.
There was also a study in which a group of subjects performed aerobic exercise for 16 weeks. The results showed that the exercise group had better sleep quality and duration. Including waking up fully and alive.
However, exercising before bedtime May affect sleep, so exercise at least 2 hours before bedtime.
4. Can strengthen the immune system
Researchers at Pennsylvania State University studied the effects of exercise on the immune system. by dividing the sample into
- Group 1 exercised on a treadmill for 30 minutes.
- Group 2 exercised vigorously for more than 30 seconds.
- Group 3 did not exercise.
Reference from :: ดาวน์โหลดJoker
The results showed that regular aerobic exercise at medium weight Can increase antibodies in the blood. which strengthens the immune system The women who did not exercise showed that their immune system had not improved. and cortisol levels increased compared to the exercise group.
5. Improve your mood
Moving your body may improve your mood. Because there are research studies in people with depression. The subjects were asked to walk on a treadmill for 30 minutes. After 10 days, the subjects reported a decrease in their depressive symptoms. so exercise Even for a short time, just exercising for 30 minutes a day can affect your mood.
6. Regular exercise can cause weight loss.
One study in which the sample was overweight. eat traditional food But adding exercise that can burn 400-600 calories for 5 days a week for 10 months. The results showed that the subjects lost significant weight, about 4.3-5.7% of their starting weight. both men and women Therefore, continuous exercise for more than 10 months can result in weight loss.
Exercising for 30 minutes may help you lose more weight.
A study published in the American Journal of Physiology found that exercising for 30 minutes a day was as good as the results. with 1 hour of exercise in overweight adults who want to lose weight
The researchers found Overweight men who exercised for 30 minutes a day for more than 3 months lost 8 pounds on average. Compared to men who exercised 60 minutes a day lost 6 pounds.
In addition, those who exercise for 30 minutes may be physically active throughout the day. Moreover, the researchers said Men who exercised 60 minutes a day may eat more food. to compensate for long workouts Therefore, it is less likely to lose weight.
2. It can help control blood sugar levels.
regular exercise can help control insulin levels and lower blood sugar levels Because of the study in people with type 2 diabetes, researchers found that whether aerobic exercise or anaerobic (anaerobic) can also affect insulin levels. and reduce blood sugar levels as well So you might try both exercises for 30 minutes a day.
3. Contribute to sleep
if you have sleep problems Try aerobic or cardio exercise, as studies have shown that people with chronic sleep problems who exercise regularly including sleep data studies Research has shown that it is an effective treatment for insomnia.
There was also a study in which a group of subjects performed aerobic exercise for 16 weeks. The results showed that the exercise group had better sleep quality and duration. Including waking up fully and alive.
However, exercising before bedtime May affect sleep, so exercise at least 2 hours before bedtime.
4. Can strengthen the immune system
Researchers at Pennsylvania State University studied the effects of exercise on the immune system. by dividing the sample into
- Group 1 exercised on a treadmill for 30 minutes.
- Group 2 exercised vigorously for more than 30 seconds.
- Group 3 did not exercise.
Reference from :: ดาวน์โหลดJoker
The results showed that regular aerobic exercise at medium weight Can increase antibodies in the blood. which strengthens the immune system The women who did not exercise showed that their immune system had not improved. and cortisol levels increased compared to the exercise group.
5. Improve your mood
Moving your body may improve your mood. Because there are research studies in people with depression. The subjects were asked to walk on a treadmill for 30 minutes. After 10 days, the subjects reported a decrease in their depressive symptoms. so exercise Even for a short time, just exercising for 30 minutes a day can affect your mood.
6. Regular exercise can cause weight loss.
One study in which the sample was overweight. eat traditional food But adding exercise that can burn 400-600 calories for 5 days a week for 10 months. The results showed that the subjects lost significant weight, about 4.3-5.7% of their starting weight. both men and women Therefore, continuous exercise for more than 10 months can result in weight loss.