{"page":"\u003clink rel=\"stylesheet\" href=\"https://lessonplanet.com/assets/packs/css/resources-c03aa079.css\" /\u003e\n\u003clink rel=\"stylesheet\" href=\"https://lessonplanet.com/assets/packs/css/lp_boclips_stylesheets-517835be.css\" media=\"all\" /\u003e\n\u003cdiv data-title='Scientists say regular, moderate exercise better than power workouts' data-url='/boclips/videos/5c54bb82d8eafeecae12596a' data-video-url='/boclips/videos/5c54bb82d8eafeecae12596a' id='bo_player_modal'\u003e\n\u003cdiv class='boclips-resource-page modal-dialog panel-container'\u003e\n\u003cdiv class='react-notifications-root'\u003e\u003c/div\u003e\n\u003cdiv class='rp-header'\u003e\n\u003cdiv class='rp-type'\u003e\n\u003ci aria-hidden='true' class='fai fa-regular fa-circle-play'\u003e\u003c/i\u003e\nVideo\n\u003c/div\u003e\n\u003ch1 class='rp-title' id='video-title'\u003e\nScientists say regular, moderate exercise better than power workouts\n\u003c/h1\u003e\n\u003cdiv class='rp-actions'\u003e\n\u003cdiv class='mr-1'\u003e\n\u003ca class=\"btn btn-success\" data-posthog-event=\"Signup: LP Signup Activity\" data-posthog-location=\"body_link_boclips\" data-remote=\"true\" href=\"/subscription/new\"\u003e\u003cspan\u003e\u003cspan\u003eGet Free Access\u003c/span\u003e\u003cspan class=\"\"\u003e for 10 Days\u003c/span\u003e\u003cspan\u003e!\u003c/span\u003e\u003c/span\u003e\u003c/a\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class='rp-body'\u003e\n\u003cdiv class='rp-info'\u003e\n\u003cdiv aria-label='Hide resource details' class='rp-hide-info' role='button' tabindex='0'\u003e\u0026times;\u003c/div\u003e\n\u003ci aria-label='Expand resource details' class='rp-expand-info fai fa-solid fa-up-right-and-down-left-from-center' role='button' tabindex='0'\u003e\u003c/i\u003e\n\u003ci aria-label='Compress resource details' class='rp-compress-info fai fa-solid fa-down-left-and-up-right-to-center' role='button' tabindex='0'\u003e\u003c/i\u003e\n\u003cdiv class='rp-rating'\u003e\n\u003cspan class='resource-pool'\u003e\n\u003cspan class='pool-label'\u003ePublisher:\u003c/span\u003e\n\u003cspan class='pool-name'\u003e\n\u003cspan class='text'\u003e\u003ca data-publisher-id=\"30356011\" href=\"/search?publisher_ids%5B%5D=30356011\"\u003eCurated Video\u003c/a\u003e\u003c/span\u003e\n\u003c/span\u003e\n\u003c/span\u003e\n\u003c/div\u003e\n\u003cdiv class='rp-description'\u003e\n\u003cspan class='short-description'\u003eResearch at the University of Copenhagen shows that moderate exercise gives almost the same health benefits as longer training.The research also shows that people doing regular, moderate exercise, for a shorter time were likely to feel...\u003c/span\u003e\n\u003cspan class='full-description hide'\u003eResearch at the University of Copenhagen shows that moderate exercise gives almost the same health benefits as longer training.\u003cbr/\u003eThe research also shows that people doing regular, moderate exercise, for a shorter time were likely to feel more energetic, while people doing longer training are more likely to show signs of exhaustion.\u003cbr/\u003eWant to lose weight? Feel better and more energetic? Improve your health?\u003cbr/\u003eThen you need to train hard, for long and often right?\u003cbr/\u003eWrong, according to a research project at the University of Copenhagen.\u003cbr/\u003eModerate exercise for 30 minutes a day gives people almost the same health benefits as 60-minutes of daily training according to researchers.\u003cbr/\u003eThe researchers monitored 60 moderately overweight, but otherwise healthy men, over a 3-month period in 2012.\u003cbr/\u003ePart of the group had to do 60-minutes of training each day and the other, \"light\" group had to do 30-minutes of moderate exercise each day.\u003cbr/\u003eThe men were constantly monitored and also gave regular interviews about how they felt and how the exercise was affecting their daily life.\u003cbr/\u003eAt the end of the period the group doing longer training shifts had lost an average of 2.7 kilograms (6lbs) while the group doing shorter trainings lost an average of 3.6 kilograms (8lbs).\u003cbr/\u003eBente Stallknecht, Professor, Department of Biomedical Sciences at the University of Copenhagen, says the findings came as a surprise.\u003cbr/\u003e\"We were in fact quite surprised. We thought that there would be a linear relationship between the dose of physical activity and the health benefits. But what we found was that only minor additional health benefits was seen from high dose exercise compared to moderate dose exercise,\" she says.\u003cbr/\u003eIn addition, the moderate exercise group reported that they felt more energetic, slept better and continued to move after the exercise sessions.\u003cbr/\u003eAccording to Astrid Jespersen, Associated professor at the Faculty of Humanities this maybe why they experienced almost the same health benefits as the group that trained harder.\u003cbr/\u003eShe says: \"When we followed the research participants in their everyday life, we did some observations and some interviews. And we could see that the 60-minute group, they got exhausted. When they came back home from training they just ended up on the couch and were not moving for the rest of the day. Moreover, the 30 minutes group, they actually did some more exercise beyond their training sessions. They took a walk in the weekend. They took their bikes to work. They got more energetic throughout this intervention study. So that was quite surprising, quite good to see from a more preventive perspective.\" \u003cbr/\u003eThe findings have been published in the Scandinavian journal of public health\u003cbr/\u003eIn Denmark some 40 per cent of the male population is overweight.\u003cbr/\u003eAccording to the researchers at the University of Copenhagen this group is often overlooked because there is more focus on people with more extreme weight problems.\u003cbr/\u003eClaus Caliso Justesen is one of these moderately overweight men.\u003cbr/\u003eA carpenter by trade, he is taking part in a related study by the same researchers at the University of Copenhagen, in which he is doing moderate exercise.\u003cbr/\u003eHe says the exercise does make him loose weight, but he is also feeling other benefits.\u003cbr/\u003e\"You can feel it more, of course, in the hours when you exercise, after you have been exercising. But also after a while you can feel it in your daily life also, that it gives you more energy and gives you, you sleep better. And of course you lose weight also. So in that way you can feel it also. But it takes a while, you don't feel it right away when you start exercising but after a while you get all the other benefits also,\" he says.\u003cbr/\u003eAccording to the researchers the exercise should be incorporated into our daily routines.\u003cbr/\u003eThis means walking instead of driving, using the stairs rather than lifts, or even cycling to work.\u003cbr/\u003eEven so, researchers say twice a week people should engage in 20-minutes of energetic exercise, such as running or going to a gym.\u003cbr/\u003eThis routine should promote weight loss as well as provide health benefits such as lower blood pressure and muscle strength.\u003cbr/\u003eAccording to Jespersen the research is positive news for government and organisations trying to promote a healthier lifestyle.\u003cbr/\u003eThat's because people find it much easier to do 30 minutes of moderate exercise than to do an hour.\u003cbr/\u003eJespersen says: \"This surprise that 30 minutes of physical activity is as good, or almost as good, as 60 minutes of physical activity is quite interesting. Also from a more social science, humanistic perspective, at least the thing that it seems to be easier to implement a 30 minutes of exercise in a daily life. So, the results from a biomedical data showing that 30 minutes of exercise is almost as good is very good from a health promotion perspective.\"\u003cbr/\u003eSo get on your bike and walk up the stairs. Danish scientists say that's enough to keep you healthy and help you lose weight.\u003cbr/\u003eCopenhagen, Denmark, 12 November 2013\u003cbr/\u003e1. Mid of researcher watching man being tested on exercise bike\u003cbr/\u003e2. Close rear of researchers watching man on bike in background\u003cbr/\u003e3. Close of researchers bending down to look at screen with data from man on bike\u003cbr/\u003e4. Various low shots of man on bike\u003cbr/\u003e5. Various close of screen\u003cbr/\u003e6. Mid of researcher measuring height of man\u003cbr/\u003e7. Close of monitor showing scan of man\u003cbr/\u003e8. Wide of man being scanned with machine measuring body fat\u003cbr/\u003e9. Mid low view of man under scanner \u003cbr/\u003e10. Close of screen showing body fat data\u003cbr/\u003e11. Various of Claus Caliso Justesen on exercise bike talking to Astrid Jespersen (right) and Bente Stallknecht (left)\u003cbr/\u003e12. SOUNDBITE: (English), Bente Stallknecht, Professor, Department of Biomedical Sciences, University of Copenhagen\u003cbr/\u003e\"We were in fact quite surprised. We thought that there would be a linear relationship between the dose of physical activity and the health benefits. But what we found was that only minor additional health benefits was seen from high dose exercise compared to moderate dose exercise.\"\u003cbr/\u003e13. Mid of women exercising on cross trainers \u003cbr/\u003e14. Mid low view of woman on rowing machine\u003cbr/\u003e15. Close low shot of man running on treadmill\u003cbr/\u003e16. Mid shot of men on treadmills\u003cbr/\u003e17. Mid rear view of woman on rowing machine\u003cbr/\u003e18. Mid of woman on cross trainer\u003cbr/\u003e19. SOUNDBITE: (English), Astrid Jespersen, Associated professor, Faculty of Humanities, University of Copenhagen\u003cbr/\u003e\"When we followed the research participants in their everyday life, we did some observations and some interviews. And we could see that the 60-minute group, they got exhausted. When they came back home from training they just ended up on the couch and were not moving for the rest of the day. Moreover, the 30 minutes group, they actually did some more exercise beyond their training sessions. They took a walk in the weekend. They took their bikes to work. They got more energetic throughout this intervention study. So that was quite surprising, quite good to see from a more preventive perspective. \"\u003cbr/\u003e20. Researchers taking samples from Claus Caliso Justesen laying in bed\u003cbr/\u003e21. Close of researchers taking blood test\u003cbr/\u003e22. Mid of researcher testing Justesen's blood pressure\u003cbr/\u003e23. Close of display of blood pressure gauge \u003cbr/\u003e24. SOUNDBITE: (English), Claus Caliso Justesen, study participant\u003cbr/\u003e\"You can feel it more, of course, in the hours when you exercise, after you have been exercising. But also after a while you can feel it in your daily life also, that it gives you more energy and gives you, you sleep better. And of course you lose weight also. So yes, in that way you can feel it also. But it takes a while, you don't feel it right away when you start exercising but after a while you get all the other benefits also.\"\u003cbr/\u003e25. Various of researcher working with sample in test tube\u003cbr/\u003e26. Various of people cycling in central Copenhagen\u003cbr/\u003e27. SOUNDBITE: (English), Astrid Jespersen, Associated professor, Faculty of Humanities, University of Copenhagen\u003cbr/\u003e\"From a more social science, humanistic perspective, at least the thing that it seems to be easier to implement a 30 minutes of exercise in a daily life. So, the results from a biomedical data showing that 30 minutes of exercise is almost as good is very good from a health promotion perspective.\"\u003cbr/\u003e28. Man being tested on exercise bike\u003cbr/\u003e29. 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