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The
7-minute workout using body weight that is as beneficial as a long run and a
weights session - but you must be in PAIN to reap benefits
The Seven
Minute Workout: The new exercise regime is very prescriptive in terms of the
exercises you should do, the order in which you should do them and the length
of time spent between each
Scientists
devised workout that requires just a chair, a wall and 7 minutes
But in
order reap benefits you must exercise so intensely that it is painful
The 12
exercises are most effective if you carry them out the in correct order with a
10 second break between each
A
seven-minute exercise regime devised by scientists has been shown to provide as
many health benefits as going for a long run and doing a session of weight training.
The workout
requires no more than a wall, a chair and seven minutes of your time.
However the
experts say that you must be in pain when performing the regime in order to
benefit.
The
article, entitled High-intensity circuit training using body Weight: Maximum
Results With Minimal Investment, is published in the American College of Sports
Medicine Health & Fitness.
It outlines
12 exercises that uses the body’s own weight to get the same amount of exercise
as doing a long run and session of weight-training in just seven minutes.
‘There’s
very good evidence that high-intensity interval training provides many of the
fitness benefits of prolonged endurance training but in much less time,’ Chris
Jordan, director of exercise physiology at the Human Performance Institute in
Orlando, and co-author of the new article, told the New York Times.
Previous
research has found that just a few minutes of training at an intensity
approaching your maximum capacity produces molecular changes within muscles
comparable to those of several hours of running or bike riding.
Interval
training, though, requires intervals. The scientists who devised this new
workout say that to get the maximum benefits the extremely intense activity
must be intermingled with brief periods of recovery.
In the
program outlined by Mr. Jordan and his colleagues, this recovery is provided in
part by a 10-second rest between exercises. This rest is extended by
alternating the muscles used in each
exercise.
During eat
set of exercises, the unexercised muscles have a moment to ‘catch their
breath’, which makes the order of the exercises important.
The
exercises should be performed in rapid succession, allowing 30 seconds for
each.
But to get
maximum benefits the intensity must hover at around and eight on what they term
as the discomfort scale of 1 to 10.
Mr Jordan
says that the seven minutes should beunpleasant.
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