Just one minute of intense exercise produces health benefits similar to longer traditional training.
“I have no time to exercise” is the most common sentence you heard from people who don’t want to do exercise or find it difficult to hit the gym for workout. This is an excuse that is not likely to be accepted anymore.
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New research has found that a single minute of intense exercise can produce significant health benefits which are almost equal to benefits of long, traditional exercise. So, just one minute of exercise is enough to keep yourself fit and healthy.
“This is a very time-efficient workout strategy. Brief bursts of intense exercise are remarkably effective,” said lead author Martin Gibala, a professor at McMaster University.
“Most people cite “lack of time” as the main reason for not being active. Our study shows that an interval based approach can be more efficient – you can get health and fitness benefits comparable to the traditional approach in less time.”
In the study, researchers have attempted to find out how effective is sprint interval training (SIT) compared with commonly used moderate-intensity continuous training (MICT).
SIT is an approach mostly adopted by athletes to burn fats fast and get into peak shape especially when they have busy schedules.
A total of 27 participants, who had not done exercise previously, were asked to perform either intense or moderate training three times a week for 12 weeks. SIT training involved just 1 minute of cycle sprinting alongside 2 minute warm up, 3 minute cool down and two minutes of light cycling to recover from hard sprints. Researchers compared it with longer endurance training which consist of 45 minute of continues cycling at a moderate pace. Plus, warm up and cool down similar to “all out” approach.
At the end of the trial, when researchers examined the key health indicators like cardiorespiratory fitness and blood sugar levels, both showed more or less similar results. Despite the fact that the moderate training required more time and effort than intense, brief bursts of exercise.
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“Twelve weeks of brief intense interval exercise improved indices of cardiometabolic health to the same extent as traditional endurance training in sedentary men, despite a five-fold lower exercise volume and time commitment.” Study concludes.