Seven-minute workout just as good as a long run, scientists say
Just a few of the basic exercises scientists say can be done quickly for maximum affect. But be prepared - your muscles may yell uncle.
By:Paul IrishLiving reporter,Published on Mon May 13 2013
A new 12-step exercise regime that involves a chair, a wall and your body weight is promising to cut down lengthy workout times.
It’s just seven minutes long but the tradeoff is that it smarts a bit.
An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal says the dozen exercises — such as basic jumping Jacks, wall sits and squats — fulfill the equivalent of a long run and a visit to the weight room, all based on science.
“There’s very good evidence that high intensity interval training provides many of the fitness benefits of prolonged endurance training in much less time,” Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the article told the New York Times.
Part of the work was performed by scientists at Hamilton’s McMaster University and it revealed that even a few minutes of training at an intensity approaching one’s maximum capacity produces changes within muscles comparable to those of several hours of heavy aerobic exercise.
The key to its effectiveness, say scientists, is the use of intervals.
The report states the extreme activity must be broken up with parcels of rest and recovery.
Jordan said that participants would ideally alternate an exercise that emphasizes the large muscles in the upper body with those in the lower body, making it important to prepare a proper and logical circuit.
Participants should allow 30 seconds for each exercise — all done in rapid succession — with intensity hovering at 8 on a scale of 1 to 10.
Jordan told the New York Times “those seven minutes should be in a word, unpleasant.”