A Couple-Minute Workout Research States Yes

 

High Intensity Training Horizon: The Truth About Exercise BBC Two

Video taken from the channel: BBC


 

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A 2-Minute Workout? Research Says Yes. by Jodi Helmer. February 7, 2019.

1 Comment. Share it: You might be able to get a killer workout in less time than it takes to brush your teeth, according to a study published in the American Journal of Physiology. The 2018 research found short bursts of ultra. If you don’t have a lot of time to exercise during the day, you might want to learn about this new study from Institute for Health & Sport at Victoria University in Melbourne, Australia. The study claims two minutes of vigorous exercise is just as effective as a 30-minute workout and was published in the American Journal of Physiology — Regulatory, Integrative and Comparative Physiology.

A. Researchers noted that the whole routine of the 2-and-a-half minute exercise technique actually took around 20 minutes because of the four minutes rest in between, and they said that people must do the high-intensity workout regularly for it to be beneficial for health. Exercising intensely for a few minutes could offer the same health benefits as working out at a moderate pace for a longer period of time, according to research.

The theory centers around how. “A total of only two minutes of sprint interval exercise was sufficient to elicit similar responses as 30 minutes of continuous moderate-intensity aerobic exercise,” the authors said in a. High intensity 2 minute easy no-equipment workout. Six exercises: high knees, jump squats, mountain climbers, side-to-side hops, squats and jamping jacks. Here’s what research says about getting the told Runner’s World to aim for a pressure level of 5 on a 1-to-10 scale when rolling before a workout.

Wayne. Science Says 1 Minute of This Kind of Exercise May Equal 45 Minutes of Jogging Enter new research that shows you can get away with as little as one minute of effort. Yes, this really works. The “seven-minute workout” is getting a lot of attention these days, and it sure sounds enticing. But experts say the express exercise routine is not as effective — or as short — as it sounds.

The simple answer is yes. Are 7-Minute Workouts Effective? The 7-minute workout, originally published in the American College of Sport Medicine’s Health and Fitness Journal, is a great workout for anyone especially time-strapped, and it’s been found to have overwhelming health benefits, including weight loss and increased endurance.

List of related literature:

True, the two studies looked at separate issues—elevated metabolism the day after a workout versus resting metabolic rate removed from the context of a recent workout—but they showed something similar.

“The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
Penguin Publishing Group, 2008

Some will say there is no way that anyone can get a productive workout in just 4 minutes, but the physical and biological research says otherwise.

“I've Made Up My Mind...Don't Confuse Me with the Facts!” by Chris Axon
from I’ve Made Up My Mind…Don’t Confuse Me with the Facts!
by Chris Axon
Xulon Press, Incorporated, 2007

Plus, the research shows HIIT burns fat more effectively than steady-state

“The Secret Life of Fat: The Science Behind the Body's Least Understood Organ and What It Means for You” by Sylvia Tara
from The Secret Life of Fat: The Science Behind the Body’s Least Understood Organ and What It Means for You
by Sylvia Tara
W. W. Norton, 2016

Some of this research has even come up with specific numbers.5 If you burn about 1,000 “extra” calories (technically, these would be kilocalories, but to avoid confusion we will use the more common term in this book) per week in exercise, the risk of early death is reduced by more than 20 percent.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

Results of this and other similar studies are meaningful because people often mention lack of time as the reason they do not take part in an exercise program.

“Principles and Labs for Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger
from Principles and Labs for Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2015

All told, this is very weak evidence for testing the relationship between exercise and weight loss.

“The Basics of Social Research” by Earl Babbie
from The Basics of Social Research
by Earl Babbie
Cengage Learning, 2007

Then, twenty minutes after they finished, the researchers asked them how likely they would be to engage again in the type of workout they’d just completed.

“The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter” by Martin Gibala, Christopher Shulgan
from The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter
by Martin Gibala, Christopher Shulgan
Penguin Publishing Group, 2017

Results of this study are meaningful because people often mention lack of time as the reason they do not take part in an exercise program.

“Principles and Labs for Fitness and Wellness” by Wener Hoeger, Sharon Hoeger
from Principles and Labs for Fitness and Wellness
by Wener Hoeger, Sharon Hoeger
Cengage Learning, 2007

Researcher Klaus Gebel, who led the second study, puts it like this: “Try to reach at least 150 minutes of physical activity per week and have around 20 to 30 minutes of that be vigorous activity.”

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Many other research studies further document the benefits of regular exercise.

“Physical Change and Aging: A Guide for the Helping Professions” by Sue V. Saxon, PhD, Mary Jean Etten, EdD, GNP, FT,, Dr. Elizabeth A. Perkins, PhD, RNMH
from Physical Change and Aging: A Guide for the Helping Professions
by Sue V. Saxon, PhD, Mary Jean Etten, EdD, GNP, FT,, Dr. Elizabeth A. Perkins, PhD, RNMH
Springer Publishing Company, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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29 comments

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  • Michael Mosley your fast diets are great and all but this is a heart attack waiting to happen i will stick to my normal 40min 3 days a week work out at my own pace for now

  • Furthermore specific types of exercise may suit a particular genetic makeup, for example HIT training appears to be most beneficial for those predisposed to diabetes. I envision a time when exercise is tailored according to an individuals specific unique criteria, for example age, gender, health status, medical background, genetic makeup etc.

  • I bought his book called Fast Exercise and it’s an interesting read. I recommend it if you have more than a passing interest in this.

  • This programme is ”DANGEROUS”!! Doing this kind of bike riding when not very fit; or middle age (Micheal Mosley) will either give you heart problems or a heart attack..the BBC is totally irresponsible!! I did this in 2016 but i was fit but middle aged and i have never had heart problems; now i have just had a cat scan and the future looks bad.

  • I did this, ended up stretching my diaphragm. Could hardly breath, standing was extremely painful.. in fact, everything was painful… was fine about about 2-3 days though…

  • I’ve done this, but with hill running, and can honestly say it’s one of the MOST horrendous workout regimes you can do! This seems to be aimed at lazy people seeking a quick fix exercise program but this would be the perfect way to give them a heart attack. I keep fit and nearly puke on the last set. Plus, it’s meant to be 27 sec bursts/3 min rest, x3.

  • it is a great and helpful video especially considering you are using yourself as the guinea pig. I do wonder if your meals have anything to do with your mediocre results assuming these are all similar in bulk to your breakfasts as shown.

  • We know how fat is burned, this burns calories not fat directly. Sure those calories might equate to achieving a deficit in calories but it doesnt burn fat directly like walking does. Anything with intensity cant break fat into energy fast enough to use it for energy so it goes for glucose and when glycogen stores are empty it usually goes for muscle.

  • I started HIT weight training just over a year ago and I love it! It has changed my life. But, I rarely see people, especially women, who understand what I’m doing never mind would do it themselves. I lift very hard and heavy to failure at 5 exercises in no more than 12 minutes once a week. HIT has improved my health so much! I’m so much better at every day things and sports. I feel relief psychologically that science and exercise are finally one and make sense! I get science..always have.

  • I’ve been an athlete all my life, but at age 76 I definitely face challenges in keeping myself fit and healthy. This is incredible and I’m proof that it works. I’m feeling much better, much more energized and certainly in better shape overall. There is absolutely NO EXCUSE for anyone to not exercise. 20 second bursts, wow. Unless you’re almost dead with heart trouble, you should be able to do this.

  • Dr. Mosley admits in another video that he dislikes exercise Soon some new study will show that just by watching videos of people exercising we can stay healthy. That is probably going to be the next message from those of his persuasion-lol.

  • @dolfinack Well I thought exactly the same as you…but I guess the lead scientist is that kind of person that his DNA thing doesn’t help him.

  • The opposite of High Intensity is High Frequency. To never sit still longer than one hour would imply High Frequency so less down time. For example my quad’s would grow if I did 3 short sets of intense exercise on them 3 times a week. But I imagine they would grow 10 times the speed if I did moderate to intense exercise for 8 hours a day with them (ie Lifting heavy things all day, snowboarders, footballers). High Frequency destroys High Intensity training but HIT is good to shock growth.

  • I have a theory about it. Recently, the Japanese via fluorescent proteins (first used in 2007) can look in detail in the cell. They discovered (generally speaking) that the young have many more mitochondria than the old, probably why we older people are anabolic and the young are metabolic. If one “shocks” the system like this perhaps one is causing some cell mechanism to make more mitochondria in the cell? Sounds over simplistic but it would be interesting to ask the Birmingham researchers.

  • Why would you barely move? I’m 76 years old and I can do it and then be stronger and more energized the rest of the day. Don’t give me excuses.

  • This documentary kind of contradicts itself. They say that 60 seoconds (split into 20 sec each) of intense exercise will be enough. Later they say that the key is not to do actual exercise,but to never sit still longer than one hour. Anyone else wondered about this?

  • WTF are you talking about? This program was all about targeting lazy people. It sounds easy, until they actually try it. These lazy types won’t stick at it, that’s how fitness clubs make money (from countless unused memberships). You seem to assume I am lazy and have certain delusional beliefs. I’ve been training hard for 20 years! I run 16 miles per week with 3 weight training sessions. I can barely move the rest of the time!:(

  • This is my hypothesis:We need a Full Spectrum of Exercise (for example aerobic, resistance and High Intensity Training (HIT). This is based on research that suggests aerobic exercise is the most beneficial for heart health, however when combined with resistance training the benefits are not merely additive but synergistic (equaling more than the total benefits of each type of exercise separately). Therefore, may it be that combining HIT, aerobic and resistance training = continued synergism?

  • It’s all about the art of exerting energy so fast that it must play catch-up via a raised metabolism for a duration of up to 48 post-activity. Similarly to research on weight-lifting, the fact it’s an exercise which respiration alone can not compensate for, your body must harvest and deplete energy sources (food/fat) to restore. The level of benefit for the cardiovascular system relies on the exercise: the nature of resistance (bodyweight/dumbbells/bicycle), and the duration survived(!) HIT FTW

  • Very interesting documentary but where do you get these tests done in Australia? Every time I ask a doctor for these type of tests they say no because I have no symptoms of anything that the tests are for. Same with bowel cancer test they keep telling me no we cant give you a test till you get to 50yrs old..

  • This high intensity exercise is great for people who are already fit, but dangerous for someone who’s unfit. The notion that it can replace all other exercise and cater for every aspect of fitness is nonsense, but it’s true that it’s sufficient for some aspects of fitness. Shame that BBC over-simplifies and gives very misleading messages. Also a shame that gyms/personal trainers etc are made out to be some big scam. Also no mention of the importance of warming up, cooling down, & stretching.

  • People who find this hard are just out of shape. A few years back at over 50 I was doing pyramid intervals on a bike trainer. 30 secs-45-secs-60 secs-90 secs-120-secs-90 secs-60 secs-45 secs-30 secs. Between each effort there was a break (avg 30 secs) to bring heart rate to 130. I used a heart rate monitor and averaged 180bpm during each work phase. I built up to 3 repeats of the above which was a VERY intense workout. Anyways, I do not want to minimize exercise time-I love running and cycling.

  • Most people just don’t get how brief, seat of your pants, very intense exercise works. They tend to buy into the idea that you must slave and drudge long hours away at a low level for results. That’s what we’ve all been taught. Also, putting yourself out there..exercising as HARD as you can is something many people don’t have the personality for. HIT requires that you understand what you are doing and be willing to push yourself to the edge. A lot of people won’t/can’t do that.

  • This reminds me of static contraction training. It totally goes against what bodybuilders have done for decades. You do it by holding the maximum amount of weight you can lift for 15 seconds at your strongest point. Twice a week.

  • This type of training does work and although you can do this on a stationery bike or by running up flights of stairs, the most convenient and efficient way is to use an Xiser machine.

  • I wouldn’t say it’s for lazy people. I had to train for 2 years before I could begin doing HIIT without feeling nauseous after. Quick fix? No. I don’t think so. If out of shape people who are lazy start doing this right off the bat then expect them to faint by their 4th interval. This is not recommended for everybody.

  • It definitely isn’t easy and I’m not sure why this short video kinda portrayed it like that. The dude definitely had his opinion changed by the end of the video.

    Anyways my point is that its more about the dramatically reduced amount of time this workout takes. In most cases people don’t have time to be running 16 miles a week, instead their time would be better utilized doing HIT. Its the most efficient way really.

  • It seems some posters are missing the implied point of this program, which I take as how an average person can improve their health, and maybe reduce risk of some illnesses. I think there is mention elsewhere in the program of 80 or 85 percent of the population does no exercise. The show is not about athletes of fitness aficionados.

  • You go ahead and think that Goat Lips:-) People like to think that anyone can be an athlete..or beautiful..or smart, if they just work long and hard enough. To think otherwise would be to believe the world is unfair. There is nothing lazy about a naturally athletic person benefiting from HIT. It is the real world. It takes a certain type of person to able to push themselves that hard.