Exercise programs have become really complicated over the years, but they don’t have to be. You see these super-fancy programs with all sorts of different sets and rest times, and it can feel like you need a degree just to figure them out. On top of that, some programs insist you need to work out for a full hour to see any progress. That’s pretty daunting, right?
But here’s the thing—does all that complexity actually make a difference? Do you really need to drag yourself through an hour of your least favorite exercises to get results? For beginners worried about how long to work out and how complicated workouts need to be because “everyone else is doing it,” let’s look at some recent research that might simplify things.
Complex programs might not feel overly complicated to seasoned exercisers, but for newcomers, they can be downright confusing and intimidating. A 2014 study showed that simple workouts at high intensity can be just as effective as more complicated ones over a 12-week period. This means if you’re new to fitness, it’s perfectly fine to keep your workouts simple. Just make sure to work out with high effort, and you’ll still see results.
The study also highlighted that complex sets and varied rest intervals are more about personal taste. So, if you enjoy them, go ahead, but they’re not essential.
For beginners, keeping workouts straightforward but intense will give you the best results. High intensity, according to the study, means pushing yourself to maximize your effort.
We’ve all heard or used the excuse, “I’d love to work out, but I only have 15 minutes, so I’ll just watch TV instead.” Well, you can’t use that excuse anymore. A 2014 study found that even short bursts of running, totaling less than an hour a week, can significantly improve heart health and lower the risk of cardiovascular disease. Whether you run for less than an hour or three hours a week, both can reduce the risk of cardiovascular disease by 45%.
Additionally, these short runs decreased the overall risk of death by up to 30% compared to non-runners, with runners living, on average, three years longer. The key was consistency—regular running greatly improved heart health.
This doesn’t mean you should exercise less. Actually, you should make a habit of exercising regularly throughout the week. The main takeaway is that even short, daily exercises can be very beneficial to your overall health.
Forget that old, tired excuse! While one or two studies don’t turn something into a universal truth, they do guide us towards smarter and more efficient ways to exercise. This isn’t about convincing everyone to workout less or change their routines. Many folks enjoy long or specific workouts, and that’s awesome.
For those new to fitness, the point here is that exercise doesn’t have to be overwhelming. It can be a fun, manageable part of your life that doesn’t take up too much time. Remember, when starting out, you’ve got this!