It just so happens, according to a recent exercise study, that everyone has time to exercise enough to see a health reward. PLOS One reported that an exercise study found that one minute of intense exercise equaled 45 minutes of low impact to moderate exercise. They found it only took 60 seconds of intense effort exercise to see benefits such as increased endurance and increased cardiovascular health.
The experts discovered in the exercise study that a brief burst of energy in the workout was a useful tool that could benefit any fitness program. In fact, many exercise programs implement 60-120 seconds of high-intensity activity, followed by a period of rest. They refer to this type of exercise program as H.I.I.T (high interval intensity training).
“This is a very time-efficient workout strategy. Brief bursts of intense exercise are remarkably effective.”
For the study, they used 27 sedentary men who were broken up into three groups: those performing intense workouts, those doing moderate training, and those who remained inactive. In addition to monitoring the men’s increased endurance, the researchers also observed their cardiovascular health and how their bodies regulated their blood glucose, Voice of America reported.
Most people state the number one reason they lack physical activity is they simply don’t have enough time. After family and work obligations, many people are left with no time and very little energy to devote to exercise. The study proves that you don’t need to exercise an hour or more at the gym to receive positive health benefits including increased endurance, stabilized blood sugar, and increased metabolism.
“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.”
The intense training in the study consisted of three 20 seconds (intense) cycle sprints (on a stationary bike), including a two-minute warm-up and a three-minute cool down. They also implemented two minutes of easy cycling in between the hard sprints.
The moderate group in the exercise study consisted of a 45-minute moderate effort of cycling and had a two-minute warm up and three-minute cool down.
At the end of the study, they found the results of the intense and moderate focus groups to be very similar. It brought them to the conclusion that the high-intensity interval training (H.I.I.T) could replace the typical 45-60 minutes gym workout.
In the exercise study, the men didn’t change anything other than their fitness routine. They still ate the same diet and didn’t alter their sleeping schedule in any way. The study observed the men for 12 weeks and found that was enough time for them to see gains in their endurance, muscle mass, and blood glucose levels. Although weight loss was not a goal of the study, several men reported they lost weight while participating in the exercise study, Cosmopolitan said.
The men in the study were in their late 20s and were said to be “out of shape” at the time. In just 12 weeks, the participants were able to get in better shape, improve their cardiovascular health, and had the added benefit of increased energy throughout the day. The exercise study proves that all it takes is one minute, and you can get in shape and improve your health.
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