Engaging in aerobic exercises for 150 minutes weekly significantly trims waist size and body fat. A study in JAMA Network Open found that 300 minutes of aerobic activity weekly led to the highest body weight and waist reduction. However, 150 minutes weekly yielded the best body fat percentage improvement.
Researchers analyzed 116 studies involving nearly 7,000 overweight and obese adults.
WHAT QUALIFIES AS AEROBIC EXERCISE?
Aerobic exercises, like running, cycling, and swimming, elevate heart rate, enhance oxygen circulation, and boost overall fitness.
Current exercise guidelines are based on scattered studies. Researchers from Imperial College London conducted a comprehensive review to provide more definitive recommendations.
STUDY PARAMETERS AND FINDINGS
The study examined trials lasting at least eight weeks, including adults with a body mass index (BMI) over 25 in Western countries or above 23 in Asian populations. Findings showed even 30 minutes of weekly aerobic exercise caused modest weight and fat reductions.
The most significant benefits were observed at 150 minutes of moderate to high-intensity aerobic exercise per week. This lead to noticeable reductions in waist circumference and body fat percentage.
MORE EXERCISE, GREATER IMPACT
Participants exercising for 300 minutes weekly experienced a body weight reduction of over four kilograms and a waist size decrease of four to five centimeters. However, body fat percentage dropped most effectively with 150 minutes per week.
KEY TAKEAWAYS
- 150 minutes weekly: Optimal for reducing body fat percentage.
- 300 minutes weekly: Maximizes weight and waist size reduction.
- Moderate to high intensity: Essential for significant fat loss.
- Aerobic workouts: Running, cycling, and endurance exercises.
