Debunking Exercise Myths – What’s Effective and What’s Not

Corporate mogul Barath got a gym membership to look like a stud before his Forbes magazine shoot. He set his alarm an hour earlier than usual and dragged himself out of bed while it was still dark outside.

With abs piercing through his Gymshark tee, Krish happened to be at the gym every single day at the same time. "How many hours a day do you work out?" Barath asked with a pensive look, hoping to get fit without spending too much time outside the office.

"I usually work out for about 45 minutes. It's not about how long you exercise, but how you do it," replied Krish as he returned to cable flights.

Could that be true? He quickly opens his phone to see if it was and stumbles upon this Kofuku blog! Welcome, Barath and everyone else here to smash the exercise duration myth!

There is a common belief that spending more time in the gym yields more results. But that couldn't be further from the truth. While regular physical activity is essential for maintaining health and fitness, focusing on exercise quality matters more than quantity. Let's see why!

Going Hard

Working out with high intensity can be much more effective than a workout with lower intensity. Think of it this way: What do you think is more effective: hitting your max squat or walking on the treadmill for 30 minutes? Clearly, the squat! Higher-intensity workouts have been proven to improve cardiovascular health, increase metabolism, and burn fat more efficiently!

Strength Training Efficiency

Strength training is another great example of how shorter and more focused workouts can be really effective! When you strength train, your muscles are stimulated a lot, and your metabolic rate increases, which helps you burn calories even when you rest! And guess what? A regular push workout can be done in less than an hour!

Rest and Recovery

Training too much can be quite counterproductive. It can lead to burning out or, worse, injuries, which can set you back on your goal. Shorter, more intense exercise sessions with proper rest periods can be much more beneficial than long, tiring workouts that just make you feel tired.

Keep At It

Remember, consistency is key. Your efficient workout benefits won't come to fruition if you go all out in one week and then treat yourself to a couple of shawarmas after that. And having short workouts is much easier than slogging in the gym for hours!

Now, different people have different goals. However, the common thing is focusing on exercise quality. One might want to look like Dwayne Johnson ripping through his suit, while someone just wants to lose some weight and is tired of being the butt of the joke. Maybe you want to run a marathon! Different people have different goals, and we're going to look at various workouts now, but remember to pick the one that aligns with your goals and personalize it to fit your lifestyle and groove!

High-intensity Interval Training (HIIT)

A recent workout fad, HIIT, involves short bursts of highly intense workouts followed by slower workouts. For example, you can sprint for 30 seconds, walk for a minute, and repeat this cycle for 20-30 minutes. What's great is that HIIT is short and can be applied to all workouts. Strength, running, swimming, dancing, you name it! HIIT's got you!

Push Pull Workout

This is a great workout split if you're looking to strength train.

• Push - On these days, focus on your chest, triceps, and shoulders.
• Pull - On these days, focus on your back, biceps, and traps.
• Legs - Well, legs, obviously. And your glutes!
• Core - Try adding a core workout or two whenever you have time!

What's great about this workout is that you can focus on specific muscle groups, hitting them hard, and you don't have to spend over an hour in the gym!

Circuit Training

This involves doing many exercises in a row with very little rest in between. This type of workout elevates your heart rate, and you even hit many muscle groups simultaneously! You can complete your circuit in under 45 minutes when focusing on exercise quality!

Get Some Stretches In

Try to do some stretches before and after your workouts. And if you don't feel like going to the gym, spend that day doing yoga and some stretches! It'll help with your performance, lower the risk of injury, move your joints, and increase blood flow across your body!

Kofuku Tip: Focus on some hip stretches regularly, which can really help your fitness! Pigeon pose, butterfly, frog short and long, and Spiderman stretches are all great options. You can thank us later ;)

Yes, efficient workouts are paramount. But it's as important to prioritize your rest and recovery. Here's why!

Muscle Repair and Growth: After intense workouts, muscles need time to repair and grow, and this can only happen when you rest.

Preventing Burnout: Overtraining can make you feel burnt out, and it'll be harder to hit the gym. Listen to your body and rest so you can go harder the next day!

Work Hard, Play Harder: Remember to do some fun activities outside your workouts. Now, we don't mean going on a three-day bender, but more like hiking, dancing, or playing sports, which can keep you active and contribute to your overall fitness without feeling like a chore.

At Kofuku, we believe that your workout goals are 69% diet, 29% workout, and 2% reading that breakup text from your ex.

So, remember to get that protein in! Chicken, paneer, eggs, dals, and dahi are all great protein sources; remember to eat a healthy amount! We Indians love our rice and chapatis, which, unfortunately, are filled with carbs. So try to lessen those and add your sabzi instead! If you haven't heard of superfoods, check them out! They can help you hit your goals in a super way!

Now, we hope we've busted the exercise duration myth! It's all about getting into the gym, blasting your music, and staying in that zone! That zone where you focus on nothing but your workouts. You're in the gym for one thing and one thing only. To make your ex regret breaking up with you. Or for Barath, it's to look fit in his Forbes magazine shoot.

Remember, it's not about how long you exercise but rather how effectively you do it. So, take a page from Krish's book and start making the most of your workout time today.

How many days a week should I work out to see results?

It depends on your fitness goals and current fitness level, but for general health and fitness, aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, along with two days of strength training.

Can I get a good workout in just 20 minutes?

Yes! Short, high-intensity workouts can be very effective if you focus on exercises that target multiple muscle groups and keep your intensity level high.

What if I don't have access to a gym or equipment?

Bodyweight exercises, such as push-ups, squats, lunges, and planks, are excellent options that require no equipment. HIIT and circuit training can also be done at home with minimal space.

How important is nutrition in seeing results from my workouts?

Nutrition is the most significant variable in your role fitness goals. A balanced diet with adequate protein, healthy fats, and carbohydrates supports muscle growth, energy levels, and health.

How do I know if I'm overtraining?

If you always feel tired and can't lift as much as you did last week, and if you're feeling sick more often, you could be overtraining. Take a break and allow your body to recover.

Can I still lose weight with shorter workouts?

Absolutely! Weight loss happens when you have a calorie deficit, which has to be achieved through a combination of diet and exercise. Efficient and high-intensity workouts, while short, can help you burn calories and lose some weight.