No time for a workout? Do you want to get fit but do not have time to join a gym club? are you really busy at work? Well, if you are within this group of people then definitely this is the right blog for you. Some experts argue that just a few minutes of strenuous exercise may be all that is needed to improve key measures of health and fitness. If you are consistent, determined and up to the cause then you can really get a great workout without spending much of your time and without leaving home.
What are the advantages of quick high intensity workouts?
Research suggests a quicker way to get fit..... In brief, high-intensity training surged in 2006, after McMaster University's Martin Gibala published a study showing that a three-minute sequence of "punishing, all-out pedalling" on a stationary bike was as effective as a 90- to 120-minute ride.
More recently, a study found that going for a four-minute run three times per week at a pace equal to 90% of a person's maximum heart rate improved endurance capacity by about 10% after 10 weeks. Separately, other studies have shown that 16 to 30 minutes per week of high-intensity exercise can improve blood pressure and blood sugar levels after several weeks.
In summary, a high intensity workout, which is defined as exercises which push your heart rate up to 75% of its maximum or more, is definitely better. High intensity workouts increase metabolism and burn more calories. In fact, high intensity burns 9 times more fat per each calorie burn during exercise. The activity that expends the greatest amount of total calories will lead to the most amount of fat burned. The benefits become more evident over the weeks. However, high intensity exercise it is not recommended for beginners or those with certain medical conditions... [+INFO]
The 4 Easy Steps
Now that we know that the idea of a minimum work out actually makes sense from a scientific point of view, here are Our Recommended 4 Easy Steps To Get Fit by only a Few Minutes Of Exercise a Day:
- 1) You can do 2 hours of exercise time a week or you can break it into small higher intensity chunks of 15-20 mins on your over-scheduled days to keep your confidence up.
- 2) Climbing stairs instead of using an elevator help you to burn calories and strengthen your muscles.
- 3) After dinner, go outside, brisk walk around your neighbourhood or play with the kids outside for 15-20 minutes. Take a brisk power walk in one direction of the street and back in the other. A minimum of 3kms per day should be ok. Or Hop on an exercise bike or do a treadmill workout in regular intervals of your day. For cardiovascular portion, walk faster which can get your heart rate up. Flexibility moves can be different yoga poses and cardiovascular work at a low level that brings the heart rate down to a resting state.
- 4) Plus 10 mins of high intensity resistance i.e. strength building exercises can be push-ups and abdominal crunches. Do standing push-ups and abdominals as soon as you wake up or while you are cooking lunch or dinner.
Being busy at work should not be an excuse anymore!
Do you want to be part of an experimental health program? tell us if you manage to set a minimum workout for you
We encourage you to test what has been discussed on this blog by yourself and let us know about your experience, your progress and achievements in the comments section below. The results of these experimental program will be presented at international conferences and hopefully published in high impact medical and scientist journals. Your involvement and interaction as well as your contribution is important for us since the information and voluntary donations you provide will be further used for adapting, modifying and improving our programs.
This Personal Training approach is recommended for healthy adults only. This site is not intended for use by minors or individuals with any type of health condition. Such individuals are specifically advised to seek professional medical advice prior to initiating any fitness or nutrition effort or program.