How many minutes of exercise do you need to reduce waist and fat? Researchers explain
Aerobic exercises are a powerful tool for managing weight and reducing body fat. A recent review of 116 studies, involving nearly 7,000 overweight and obese adults, has highlighted how much aerobic activity is needed to see meaningful results. The findings, published in The Journal of the American Medical Association (JAMA) Network Open and reported by PTI, emphasise the significant benefits of incorporating aerobic exercises such as running and cycling into one’s weekly routine.
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How much aerobic exercise is needed?
The study revealed that 150 minutes of aerobic exercise per week at moderate or higher intensity can lead to clinically significant reductions in body fat and waist circumference. Researchers found that while exercising for just 30 minutes a week resulted in modest improvements, the 150-minute mark brought about «clinically important reductions.»
For those aiming for more dramatic results, 300 minutes of aerobic exercise per week showed the highest reduction in body weight—over four kilograms—and waist circumference, with a decrease of four to five centimetres.
Why aerobic exercises are effective
Aerobic, or cardiorespiratory, exercises, such as running, cycling, and swimming, are known to elevate the heart rate and improve oxygen delivery to muscles and
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