30-Minute Workouts

We've all seen the commercials, "The perfect body in just 30 minutes a day, 3 days a week!" But can it be that simple? Fast can be effective if you adhere to these rules of fitness.

Can Express Workouts Work for You?

By Michele Batz, M.S.
eDiets Contributor

You've all seen them, the 30-minute workouts practically at every corner of our nation! The claims and hype on television that you can get the results you desire in 30 minutes, three times a week. But, come on, does it really work?

You bet it does! Especially for the beginning exerciser or the individual who hasn't worked out in a very long time. Let me explain: If you are new to exercise, I know those traditional gyms or recreation centers can be very intimidating. Places like Curves and just-for-men exercise gyms offer the client a safe, efficient and effective workout for men and women of all ages and fitness levels in one convenient location. When the 30-minute gyms are located in your own neighborhood, you will have developed the discipline to workout three times a week or more. Why does it work? Because it's there!

Science has proven the 30-minute workout is effective, and you will see results with the hydraulic resistance machines, which incorporate aerobic exercise, strength training and stretching for a complete workout. Researchers from the Baylor University Exercise and Sports Nutrition Laboratory, led by Dr. Richard Kreider, Ph.D., FACSM, found that during the 30-minute workouts, women and men averaged about 65 percent of their heart rate maximum -- plenty to improve cardiovascular fitness, but not so strenuous as to discourage women and men from coming back. They also increased muscular strength.

Depending on your fitness level, these 30-minute workouts can burn 164 calories to 522 calories per 30 minutes. It varies with each individual. The Baylor studies also found that sedentary and overweight women who followed the workouts for a period of 14 weeks raised their resting metabolic rate by as much as 400 kcals/day. They reduced their weight by an average of 14 pounds and lost an average of two inches from their hips and three inches from their waists while showing a 20 to 30-percent improvement in strength and a 15-percent increase in aerobic capacity.

Those numbers are impressive, and I salute these franchises that are reaching multitudes of men and women to get out and move it!

But… (there is always another side) if you are in shape and have been working out, these 30-minute programs will not enhance your present workouts. The routine of going to the same 12 machines and jogging in place after each resistance machine, will not light you up inside. You need a challenge in your workout. If you are looking to enter your first 10k race or a triathlon, get the extra help you need from a personal trainer or a program that is geared higher for your present fitness level.

The 30-minute workout will work for you if haven't exercised ever in your life or you have been sedentary for a period of years. It will rev up your metabolism and allow you to eat (with guidance) a variety of foods. By combining a healthful diet and your new 30-minute exercising, you can achieve permanent weight loss.

All it takes is 30 minutes a day, three times a week to improve your quality of life, so stop by your local 30 minute workout facility to find out more.

Good luck to you and your new way of life!

The fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. This is what you've been looking for. You will need to make the commitment, but isn't it time to finally take care of you? Visit eDiets to get started