With Only One Minute Of Doing This She Burned The Equivalent Of 45 Mins On A Bike
Shaylynn Totolo 5/9/2016
What is one of the most difficult things about working out and getting in shape? Hands down, finding the time. There just aren't enough hours in the day, and often a workout is missed. Until now...
No more excuses when it comes to working out. New research has found that as little as one minute of intense exercise is equivalent to that of 45 minutes of moderate bicycling. Yes, you read that correctly. Let me say that again for you, one minute of intense sweating = 45 minutes of riding a bike.
A group of scientists at McMaster University in Hamilton, Ontario conducted a study where three separate groups of men were recruited and measured. All three groups of men began the study being out of shape and lacking an exercise routine all together.
All of the men were tested for blood sugar levels, current aerobic fitness level, as well as their muscles on a cellular level.
The three groups were then given a new exercise routine. The first group was to change nothing about their current routine, they were the control group.
The second worked out three times a week riding a stationary bike for 45 minutes with a two minute warm up and three minute cool down.
The third group had an abbreviated workout. They did a very, very short workout that consisted of a whopping 10 minutes. More specifically, they warmed up for two minutes on a stationary bike, then pedaled as hard as they could for 20 seconds, then resumed a slow pace for another two minutes. They then pedaled hard for another 20 seconds, and went back into a slow and steady pace for two minutes. Back to 20 seconds of all out riding, followed by three minutes of a cool down. That's it. A total of 10 minutes, with only ONE minute of strenuous exercise.
Both of the groups of volunteers worked out three times a week for three months.
The results were amazing. Published in PLOS, they found that the second group had worked out for a total of 27 hours riding their stationary bikes, while the third group biked for six with a mere 36 minutes of it being strenuous.
The men were again tested for blood sugar levels, as well as muscle cells and over all health. Incredibly, the results being nearly identical. Both groups increased their endurance by 20%, insulin resistance had improved and energy production and oxygen consumption in the muscle increased.
What This Means
In short, both groups of men increased their fitness levels, and overall increased their health and wellness. However, one group, the third one, did it in a drastically shorter time period by implementing short bursts of interval training.
No more excuses necessary it seems. A quick ten minute workout, three times a week is all it takes to shape up and get healthy.