A study has shown that to lose weight through aerobic exercise, you need to perform at least 150 minutes, or more than two and a half hours, per week.

 

The research team at Imperial College London in the UK conducted a study to investigate the effects of aerobic exercise on weight, waist circumference, and body fat reduction. They performed a meta-analysis of 116 clinical trials involving 6,880 overweight or obese adults. Meta-analysis is a study that collects individual research results on a specific topic and reanalyzes them statistically to combine the findings.

 

Analysis results showed that an average of 30 minutes of aerobic exercise per week reduced body weight by 0.52 kg, waist circumference by 0.56 cm, and body fat percentage by 0.37%. No significant correlation was found with visceral and subcutaneous fat thickness.

On the other hand, increasing the weekly aerobic exercise time to more than 150 minutes was associated with significant weight loss. Engaging in 150 minutes of aerobic exercise per week was related to an average weight reduction of 2.79 kg, while 300 minutes was associated with a 4.19 kg decrease.

 

The same was true for waist circumference. Engaging in 300 minutes of moderate-intensity aerobic exercise per week was associated with an average reduction of 4.21 cm in waist circumference. High-intensity exercise for 300 minutes reduced it by as much as 5.34 cm. According to the research team, reducing waist circumference by just 2 cm can lower the risk of diabetes and cardiovascular disease.

 

The research team advised that since exercising more than 150 minutes of aerobic activity per week can be a challenging goal for some people, it is important to find ways to increase physical activity in daily life. For example, getting off the bus one stop earlier and walking quickly instead of staying on until the destination.

 

Author of the study, Ahmad J.D. Park, stated, "A minimum of 150 minutes of aerobic exercise per week is necessary for meaningful weight loss," and "Especially for those who are currently on a diet or obese, losing 5% of body weight within three months is clinically significant."

 

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Is running in winter more effective?

I'm not confident in running, haha.

 

I am walking diligently.

It has nothing to do with weight at all.

 

It must be good only for health.