April 4, 2022 – Some people are making progress on long running hours and sweaty Peloton classes, but more and more are lacking the time, effort, or ability to work long hours. Take, for example, people with chronic kidney disease, limited mobility, previously poor physical experience, or lack of hope.
That doesn’t mean they give up the physical and psychological benefits of physical activity. In recent years, headlines have published research on the benefits of certain minutes of physical activity. Not to mention the physical activity that has increased the response by promising physical changes to X minutes a day (or more!).
What is the truth? What is the best thing in reality? Can activities of 10 minutes or less help improve your health and fitness? Even though American government leaders say 2½ to 5 hours of low -intensity training per week?
Yes research. While you don’t have to expect the whole body to change, exercising for 10 minutes or less can really improve your health, mental well -being, and fitness – if you approach them the right way. .
Why the shortcomings of the move can help
Since 2005, researchers have tried to point out the shortest way you can do your physical workouts and get the benefit, says Edward F. Coyle, PhD, counselor and director of Humanities. Performance Laboratory at the University of Texas.
Part of the analogy is strength. His studies show 10 -minute workouts where people run as much as they can for 4 seconds, then rest for 15 to 30 seconds, improving physical fitness in young and old alike. (and in the end, some also build big meat). Other studies have shown that a short “exercise diet” – climbing three stairs three times, with 1 to 4 hours in between – improves health over 6 weeks.
By converting to energy, Coyle says, these time periods deprive your muscles of the fuel and oxygen they need to replenish fuel, just like long -term activities. In response, your blood pressure rises, your heart beats faster with each beat, and your muscles develop mitochondria (low -energy building blocks).
That doesn’t mean physical activity doesn’t help. Is it. Of course, there are several ways you can get closer to shorter moving times.
Gain a healthier life by moving around the sun
To reap the many benefits of physical activity – from low blood pressure to good sleep to longevity – health experts say about 150 minutes of low -intensity aerobic activity per day. this week. The lower the level, the faster your heart rate, but you can speak.
That’s an average of 20 minutes per day. But if you don’t have any physical or logistical limitations, the full 20 minutes can be kind of tough.
Fortunately, the latest update to the government’s U.S. Physical Activity Guidelines for Americans, you don’t have to record those minutes all at once. “number” is the amount of movement in the sum.
Four minutes here, 8 minutes there, 5 more minutes later…
In fact, depending on how much you work with the rest of your hours, regular exercise is better for your health than one solid workout.
“Sitting all day and doing 30 minutes of exercise once a day is not very good for you,” says Anthony Wall, a certified personal trainer and spokesperson. for the American Council on Exercise. Strengthen the stay still That is, to live for a long time. This leads to health problems, including heart disease and diabetes. While one training session is better than none, it is unlikely to reverse the damage done by everyone in attendance.
Remember: Our bodies are designed to move. It can be done in about 150 minutes with ease. Start with your place, perhaps with a 5 minute walk around the block or a simple exercise or practice near the carpet. Be consistent, then combine – it will be easy to change your body and your mind.
“The data shows the more you train, the stronger your motivation,” says Julia Basso, PhD, an assistant professor and director of the Embodied Brain Laboratory at Virginia Tech University. If you want to move, it’s much easier to get in. As a result, those minutes will increase to 150 in a week – or more.
Improve mood and concentration according to your health
Short periods of physical activity boost brain function, says Basso, a neuroscientist and dancer. Moving your body increases blood flow to the brain and alters the levels of neurotransmitters such as serotonin and dopamine. It also stimulates the release of nutrients that help in the formation of new brain cells.
And the move came quickly. In a recent Japanese study, running for 10 minutes improved the heart rate and response times of people on a color -coded comparison test. Brain imaging has been shown to further function in areas of the prefrontal cortex to control things such as vision, design, and functional memory.
So if you’re low, heavy, or having a hard time at work, try a 10 -minute break for slow movement. In this case, don’t go outside – the better the training the better your brain will be in the long run, but an immediate critical response can overwhelm your mind, Basso says.
Instead, elevate it by adding a brain stimulant such as social media or music. Take a walk with a friend, for example, or play a musical or dance.
Physical fitness is achieved through short, hard workouts
Job training leaders know that the harder you work, the faster you can get paid. Choosing more vigorous activities – where you breathe so much that you can only swallow a few words – spend at least 75 minutes each week.
Together, strength brings physical fitness gains, Wall says. This includes improving athletic skills and building anaerobic endurance, or the ability to work hard for long periods of time.
But the short and hard way, there are its problems. It’s hard to recreate in the real world what was done in a lab. (For example, use Coyle’s electric car experiments.) Initial heating can increase over time; People started learning to climb with 10 jumpers, 10 elbows, and five lunges on each leg.
Finally, hard work is not fun. Doing it on a daily basis can threaten you with overtraining or injury, Wall says. While Coyle himself commutes to 3 days each week of 4-second cycling training with 45 minutes of regular running, he can still watch Netflix.
Longer seasons bring better improvements in health symptoms such as blood pressure and heart failure, Wall said. And while moving is better than not, combining everything – from the training you do to the length and intensity – may provide the greatest gift of benefits.
Think of these fitness ideas as “additives,” Wall says. “We all eat vegetables, but some of us like bells more than carrots and tomatoes. We all need to get our fruits and vegetables five times a day – but how do we get together, there are so many different types out there. The movement is the same. “