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AndyGreek1

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Just 12 minutes of exercise a week is enough to stay fit

Friday, June 07, 2013 by: Ethan A. Huff, staff writer


Staying in shape does not necessarily have to mean spending endless hours at the gym pumping iron and running on a treadmill, according to a new study out of Europe. Researchers from the Norwegian University of Science and Technology found that engaging in just four minutes of rigorous exercise three times a week is enough to raise oxygen intake levels and decrease blood pressure and glucose levels, two positive markers of physical fitness.

For 10 weeks, 26 inactive, overweight, but otherwise healthy men were instructed to follow one of two workout regimens. Half of the men were assigned to undertake the three, four-minute workout sessions per week protocol, while the other followed a three, 16-minute workout sessions per week protocol, which was broken down further into three, four-minute sessions per day, three times a week. At the end of 10 weeks, all of the men were evaluated for progress.

What was discovered was that oxygen intake among all the men was roughly equal, regardless of group assignment. This means that those doing four times as much exercise fared roughly the same in this department as those doing just 12 minutes of exercise a week. The shorter exercise group also saw noteworthy improvements in both cholesterol profile and body fat composition, though the benefits were even more pronounced in the group that did more exercise.

Overall, the men who engaged in the longer workout sessions fared better than the men who engaged in the shorter sessions. But both groups saw health improvements that experts say should change the way we look at physical fitness. What may have previously been considered a waste of time - who would have thought just four minutes of rigorous exercise would be beneficial? - may hold the key to improving public health on the larger scale.

"These data suggest that it may be possible to reduce cardiovascular mortality with substantially less exercise than is generally recommended, provided it is performed in a vigorous manner," wrote the authors in their conclusion.

"A growing body of evidence suggests that exercise training with low-volume but high-intensity may be a time-efficient means to achieve health benefits," they added. "The 1-AIT (aerobic interval training) type of exercise training may be readily implemented as part of activities of daily living and could easily be translated into programs designed to improve public health."

Earlier study suggests longer duration, low-intensity workouts may be even more beneficial

On the flip side, earlier research out of the Netherlands found that long, low-intensity exercise routines may actually be more beneficial than short, high-intensity workouts. A study published in the open-access journal PLoS ONE back in February found that simply standing more often, or walking for long periods of time, can help improve insulin sensitivity and blood lipid levels more than engaging in one hour of intense exercise every day.

"According to the study, being active simply by standing or walking for long periods of time significantly improved insulin levels compared to both a strictly sedentary lifestyle, and one in which participants were largely sedentary except for an hour of exercise each day," wrote ScienceDaily.com about this study.

"The study concludes that when energy expenditure is equivalent, longer durations of low-intensity exercise may offer more benefits than shorter periods of intense activity."

Sources for this article include:

http://www.telegraph.co.uk

http://www.independent.co.uk

http://www.sciencedaily.com/releases/2013/02/130213173127.htm

Learn more: http://www.naturalnews.com/040674_exercise_high_intensity_workouts_fitness.html#ixzz2VYe2xCzM


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J-35

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I always tell people that it is not totally necessary to have long, extended workouts to get in shape or stay in shape.  I can get gains or at least maintain my fitness with just 30 minute workouts.  I bet I could even do it with just 15 minute workouts 5 days a week.  When I'm at the gym, I'm not there to socialize, or watch the TV's on the machines, or stare at other people, or play around with my cell phone.  I have a heart monitor watch system that I watch my heart rate on and watch that I don't take more than 20 or 30 seconds between sets.  From the time I walk in the gym if I get right on a machine I can get up to cardio heart rate then still have 20 mins to lift.  I can maybe do 5 sets curls and 5 sets tri extensions wasting no time and staying near cardio hr zone, then be done.  That is a quick workout but if I do that 5 times a week with different body parts I can maintain my shape. 

It is not good to workout any longer than your mind can focus on it.  You shouldn't be thinking about all kinds of other things or be distracted while working out, it's bad for gains, bad for form, etc.

IMO
AndyGreek1

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You're right!!!

I like to circuit train with no rest in between sets.

In 30 minutes or less, my muscles are exhausted 100%!!!

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AlnBord

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I'll surely try to follow your tips. Thanks!
RichardPayne

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ClaudiaHipple

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Reply with quote  #6 
Great tips. Thanks for sharing. These are worth adopting.
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