Study: Exercise Intensity More Important than Duration in Fighting Obesity

Amy Taylor September 03, 2013

A few minutes of high-intensity physical activity can help you fight obesity just as long hours of mild to moderate exercises do, a new study suggests.

The study, carried out by the University of Utah, revealed that when it comes to preventing weight gain, the intensity of the activity is more important than the duration. It involved 2,202 women and 2,309 men ages 18 to 64 who were part of the National Health and Nutrition Examination Survey and who wore accelerometers from 2003 to 2006. These people were categorised into four based on their level of physical activity: higher-intensity long bouts, higher-intensity short bouts, lower-intensity long bouts and lower-intensity short bouts.

The researchers found that participants who engaged in higher-intensity short bouts of exercise experienced more improvement in their body mass index (BMI). For instance, women who spent an extra minute in high-intensity exertion had a .07 decrease in their BMI. And for every additional minute, the risk of obesity reduced by 5 per cent in women, and 2 per cent in men.

Every bit counts

The NHS recommends 150 minutes or 2.5 hours of weekly physical activity of moderate-intensity aerobic activity, such as cycling or brisk walking, and muscle-strength training that works out all muscle groups, including the chest, shoulders, arms, back, hips, abdomen and legs.

But according to the lead investigator Jessie X. Fan, a professor of family and consumer studies at the University of Utah, even short bouts of ’brisk’ activity can add up to a positive effect for promoting better health.

This is not the first time that scientists highlighted the benefits of short, yet high-intensity exercise. According to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity interval exercises could increase one’s aerobic capacity as much as 6 to 8 weeks of endurance training. Intense exertion also amps your body’s repair cycle so it burns fats and calories in the next 24 hours after your last workout. Plenty of studies also suggest that high-intensity workouts promote heart health. What’s more, most high exertion exercises don’t require gym equipment and can be done indoors or outdoors.

Have you tried doing high-intensity workouts? What was the experience like? Feel free to post a comment below.

Source of this article:

Exercise Intensity Matters More Than Duration In Keeping Weight Off: Study