How long is thirty minutes?
Radagast has put up a worthwhile summary of an article from the Journal of the American Medical Association supporting the idea that some exercise is better than none, even you don't make the mythical 30 minutes five days a week (I seem to recall reading three times a week in the past, but his link goes right to an official U.S. Government source, so who is SC to argue?). The study demonstrates -- at least in the case of postmenopausal, overweight women -- that even getting half as much exercise as is allegedly necessary has significant health benefits. So go get on an exercise bike while you read the rest of this post.
Now, the study doesn't actually measure things in terms of "minutes per week", except incidentally (not that the figures weren't tracked, but that's not how exercise regimens were prescribed). As you can see in the graphs Radagast put up, the groups in the study were segmented by the number of calories per kilogram per week that each person was assigned to burn. So a person weighing 170 pounds (77 kilos) would have to do 308 calories worth of exercise if they were in the 4 kcal/kg group, 616 in the 8 kcal/kg group, and so on. Keeping in mind that the 8 kcal/kg group is the one corresponding to 100% of the recommended weekly exercise, that means that our hypothetical 170 pound person would have to work out at a rate of 246 kilocalories per hour if they were to exercise for 30 minutes 5 times per week. That's not an especially hard workout. And frankly, even if you cut it to 3 times per week, that only gets you to 412 kilocalories per hour, a rate which only moderately impairs SC's ability to simultaneously carry on a phone conversation. On the other hand, who said you should be able to talk on the phone while working out?
That brings us to the point about language here. Before writing this post, your host discussed with Radagast the problem of specifying just how hard the workouts are. The phrasing of exercise requirements in units of time obscures the fundamental issue about how many calories one actually is burning, a number which is admittedly hard to measure directly (that's a point Radagast encouraged your host to make). SC has used numerous exercise bikes from different manufacturers, which vary by as much as 20-30% in their estimates of caloric expenditure for what feel like subjectively similar intensities. So the number you get from the equipment may not actually be all that useful as a guide, and telling people to work out for a certain amount of time might be about the best you can hope for. On the other hand, it's also painfully clear from SC's daily trips to his gym that his idea of a 30 minute workout is very different from many other people's. It's not uncommon for your host to brutalize himself at rates that his preferred bike estimates at 700+ kilocalories per hour, only to look down the aisle and see other people merrily plugging away at the lowest setting the bike has to offer while yapping on their cell phones or reading a book.
This problem of specifying amounts of exercise in terms of time reminds SC of another of his great pet peeves about indirect measurement in English. If someone tells you that a hotel is "15 minutes" from an airport, you have no way of being sure if they're adjusting appropriately for local traffic conditions. 15 minutes might be 15 miles in Flagstaff, 5 miles in Las Vegas, and about 1.5 miles in Los Angeles. It is your host's opinion (unsupported by anything beyond subjective impression) that people often implicitly use an estimate of 60 miles per hour when making such statements, since that neatly converts into 1 minute per mile.
None of this is to say that the scientists involved set out to be misleading when they reduce their exercise recommendations to units of time. As we've discussed, it's hard to be sure of exactly how hard a workout you're doing, and it certainly isn't reasonable to expect every gym to have a physiologist on staff to take accurate measurements of your oxygen uptake levels. But the fact that calorie burning is hard to measure directly doesn't mean that it's hard to figure out whether or not you're doing a serious workout. The next time you tell yourself that 30 minutes ought to be enough, ask yourself just one question -- are they 30 minutes worthy of the name?
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