Get in Shape - Let´s Start Today!
(Source 1 - Source 2)Many of us might dread working out in the gym, as working out alongside heavy muscled-people can be quite intimidating. Therefore some decide to work out at home, but with this decision the question arises, what type of exercise you should do and for how long, etc.
How would you feel if you´d know that just one minute of intense exercise can get you the benefits of a 45 minutes workout? Now you are grinning, right? But new research has shown that a high burst of an intense workout, which gets your heart to beat faster, is more beneficial than a slow workout of 45 minutes.
So what does this mean for people who are too lazy to work out? It means they can also reap the benefits of long ranged workouts while doing so little. Not only does this type of exercise have benefits, but a British scientist also discovered that women who get involved in “brief bursts” of any type of high-intensity workout or weight-bearing physical activity improve their bone health by at least 4 percent compared to those who don´t do so.
Such a short workout might e.g. include a sprint that is followed by low-intensity jogging and then another sprint, a rest and another sprint. As such a short one minute workout shall be so beneficial, it raised the question whether this pattern should replace traditional long workout timings.
For this reason, scientists at McMaster University in Hamilton, Ontario decided to study 3 groups of 25 men to back up this claim. The men’s aerobic fitness, ability to use insulin adequately to regulate blood sugar level, and how their muscles worked at a cellular level were all taken into consideration prior to the study.
One of the groups was asked to continue with their lifestyle without changing anything. The second group was subjected to riding a stationary bicycle at the lab at a moderate pace for 45 minutes. They were to warm up for 2 minutes before the workout and another 3 minutes for cooling down. The third group was subjected to interval training that involves warming up for 2 minutes on the stationary bicycle, and then an intensive peddling for 2 seconds, with the same pattern repeated two more times followed by a 3 minutes cool down time. The total time this group worked out was 10 minutes. The total time for the intensive peddling they did was summed up at 1 minute.
After 12 weeks, the result which could be found was amazing. Basically the results for the last two groups that got involved in 45 minutes and 10 minutes workouts respectively were almost identical. There was significant improvement in the way their bodies handled insulin. Their endurance level also increased as well as their muscles.
So, with this piece of information, you can be encouraged to at least get involved in a daily 1-minute intensive workout. You would be surprised at how good you will feel. Besides, it will spur you into putting in more time of high-intensity workouts for even greater results.
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Great way to keep the workout consistent. I also set myself minimum 20 push ups and a 1 minute brief walk per day. Make it as easy as possible. When there's the mood to do more, then continue to do more sets. Putting too much goals will just burden me mentally and end up doing nothing.
Oh, I kind of envy you for your motivation to workout regularly. I´m always struggling with myself...
Haha same with my struggle time to time. Sometime I will just do a simple ten push up and call it a day. At least I did something
1 minute :) sounds like I can handle this
It just sounds like... Don´t underestimate your inner laziness :P
Interesting! Will have to try. I usually engage in HITT and that can be trying at times. A stationary bike ride might be just what I need on those days I'm not feeling it to engage in HITT. Nice post! Thanks for the info :D
HITT are the best, burn calories much faster
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Well, this is an interesting post... I myself am a SKIPPING ROPE or some would call it a jumping rope kinda a guy... I love to exercise because i am addicted to it in a good way... your post has some good insight of knowledge to it ... Keep up the good work.
very good post ..this will help us thank you for this post
Sums it up pretty good I guess :)
--Excellent post thanks for sharing ! @steempaper
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informative one! upvoted
Very interesting studies. Thanks for sharing. I go to gym, but there is always something we can add on.
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