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How Effective Are Short 2-Minute or 7-Minute Workouts?



Mark Peterson, Ph.D., is Professor of Physical Medicine and Rehabilitation at the University of Michigan.

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The ultra-short workout has always been in vogue, and with the advent of the" Tabata "class, it's now even more viral is it for you?

MH counsel Mark Peterson, Ph.D., Associate Professor of Physical Medicine and Rehabilitation at the University of Michigan, is not so sure. "Peterson, Associate Professor at the University of Michigan, Resistance Training researching about metabolic health and predicting muscle aging, knows all about the trend and he gets his pull, he has also heard the recent arguments that dare to compare a two-minute workout with a 90-minute run.

And he hates that Ide not a, but it comes with a few qualifiers he menshe for alth.com collapsed in a quick question and answer. His main idea during the two-minute training: It does not take minutes of training.

But you can do it better too.

Where did the 2-minute training come from?

It all started with the rise of the "Tabata" class that started when the Japanese scientist Izumi Tabata (of course!) Helped show that the ultra-short workout can work.

Tabata's original study compared six groups of cyclists for six weeks. One group drove five times a week for one hour at 70 percent of their maximum capacity. The other group drove four times a week for four minutes and gained 170 percent of their VO2Max in 20 seconds (the body's ability to carry oxygen to the muscles). Guess who had better cardiovascular outcomes after six weeks? Yes, the group that brings this street in spurts.

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Then the journal Clinical Science examined the hyper-speed training in 2012. Nine physically active men in the Twenty-somethings with body fat levels between 15 and 20 percent either did nothing, walked for 30 minutes, or did 5 jumps with maximum strength and 30 seconds and rested 4 minutes each, the next day when they were all, after a hearty breakfast and lunch Three hours later, the sprint-running men had less fat in their blood than any other group, and the study claimed that the amount of fat they had in their blood was similar to what one would expect from a 90's -minute run and Then concluded that "a two-minute workout is as good as a 90-minute run."

Peterson's Take

"The slogan is total clickbait. For Two Minutes Exercise As good as 30 [or 90] minutes, well, that depends on what you aspire to. If you're looking for a marathon, no, two minutes is not as good as 30 minutes. If you are striving for weight loss, two minutes is not as good as 30 minutes.

If you compare the two-minute workout with a 90-minute run, then "total clickbait" is specified.

"It is a bit misleading for the general The public believes that two minutes of exercise can take up to 30 minutes, especially if they are accompanied by the new physical activity guidelines, which require a much greater training volume than two minutes.

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Training is more difficult than you think.

We did a cycle ergometer test The Wingate test is a 30 second maximum load test lasting only 30 seconds. Most people, if they really make it as hard as they can, do what those two-minute exercise studies suggest you are … Most people want to vomit after 30 seconds. Imagine, you make 4 rounds of 30 seconds sprints. In the study Tabata the participants completed their sprints at 170 percent of their VO2Max. It is very unlikely that many people will reach this intensity.

The 7-minute workout is better – but still not enough.

So 7 minutes, even if it's 7 minutes on foot, it's certainly better than nothing.

But 7 minutes is a pretty low dose of exercise for most people. This is a starting point where you can move forward very quickly. My whole point is that there must be an adjustment when someone undergoes adjustments, the dose needs to be increased. So, if somebody does 7 minutes for a few weeks and realizes that I can not even increase my breathing through this exercise, I'm not sweating, it does not feel heavy anymore. Then guess what? It takes us more than 7 minutes, and we probably need to increase the intensity beyond body weight and add extra stress.

You can not always think about doing the "minimum" in the gym.

If you want to say the entry dose for someone who has never trained in their lives, a training set is used twice a week for each muscle group. Yes, I can support that.

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However, this is not a minimum dose within two to three weeks. The dose must always increase in addition to the adjustment, and the reaction must Physiology is amazing Adaptation happens very fast We talk about days, not weeks 15 minutes!

If you have 15 minutes to work out, you should use these 15 minutes better to work out as much as possible.

The thing is, some people do not do anything about it, I do not want to train for a long time, I would say: Whatever you want to do, do it! If you take a 15-minute bike ride in the morning and a 10- that's great, I would be totally endo if you do nothing instead, then that's the best thing I've ever seen.


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