To be physically fit and noticeably improve your general well-being, you don’t have to train for months. The positive effects can be seen after just four weeks of regular physical training. This was the result of a study as part of a doctoral thesis at the Technical University of Munich on behalf of the management consultancy Greinwalder & Partner.
After 4 weeks of training: less fat, better values
The proud result: after all, the two training sessions per week achieved a one-pound weight loss and a one-percentage-point reduction in body fat. Upper heart rate under stress was reduced by an average of six beats, while resting heart rate and blood pressure values were also significantly improved.
All measured values show that all measured parameters can be significantly improved within a period of 4 weeks. Therefore, the effect of regular training on fitness, health and well-being is as clear as success for anyone who wants to lose weight.
Only 8 training sessions are enough
These results were obtained by examining more than 2,100 subjects at fitness facilities in Germany, Austria, and Switzerland. The influence of regular four-week physical training on body fat, body weight, endurance performance, blood pressure, and subjective well-being was measured.
Test subjects were required to complete at least 8 training units in the gym: cardio training and strengthening of major muscle groups on machines. The average age of the test persons was 45 years (women 43 years, men 47 years). Of these, 16% were smokers (women 18%, men 14%).
The endurance test was performed on a bicycle ergometer with a resistance of 60 and 100 watts. Heart rate was measured before the test at rest, immediately after the 60-watt level, and immediately after the 100-watt level. Subjective well-being was reported by the participant using a scale (1 = extremely good, 10 = extremely poor).
smokers versus non-smokers
Interesting results were found when comparing smokers and non-smokers in terms of body fat and weight. Non-smoking men managed to improve their body fat by 0.9% (from 25% to 24.1%).
Male smokers failed to improve. In women, there were no significant differences in body fat between smokers and non-smokers. Body weight was most noticeable here: smokers could only improve by 0.2 kg, non-smokers by 0.5 kg.