Only seven minutes

Post Date

Sat, 05/25/2013 - 07:58

Categories

Health

We all want the silver bullet when it comes to exercise and diet. This will add fuel to the fire...a recent article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal says you only need about 7 minutes performing 12 specific exercises (image on left) using only a chair and a wall, no weights or machines.

It has been proven by scientists that even 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.

The article states that these 12 exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

Do you believe that's enough?

Comments

Fred Klein

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I have a bridge for sale.

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actually, Dr. Oz featuerd a similar anaerobic workout (5 min) that spikes metabolism to start the day. Feels great & I am pretty winded when done. I use that and follow it with yoga stretches and relaxation anywhere from 15 min to 20 min total. Helps a lot. Anyone has 5 min, but I suggest equal amt of streching/cool down. It's the high/max intensity anaerobic followed by less intense but still high level that is so effective. Can't get the link to open, though

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I don't doubt this could be very helpful: I do a form of this daily, based on a Saturday morning mixed exercise-stretching workout class at our weekend condo that makes me feel terrific. I follo w it with 12-15 minutes ona treadmill or exercise bike, and I'm good all day.
Jim Periconi

Ester Horowitz

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This week alone I did two 60 minutes bootcamp classes, two 60 minute Zumba classes, one 45 minute kick boxing class with weights, and one 45 minute spin class. I still can't nudge the plateau I've been at for the past 6 months. Seven minutes.... Hah!

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OK, I just did it, with Alice timing me. 2 of the 12 I had to stop at about 20 seconds, couldn't complete them (side plank & one other). It definitely was an 8 out of 10 on the discomfort scale, and I feel wiped but exhilirated. I urge other Gothamites to give it a try!
Jim

Susan Cleary

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Hey, this is science ! The important information in the article is that working at an intensity that creates the burn in the muscle is needed to produce the chemical/molecular changes in the muscle to get the results.
Also, it needs to be done EVERY DAY to get results ( or almost everyday)These exercises using your own body weight as directed will build muscle which will increase the body's ability to burn fat even when resting. Aerobic exercise doesn't seem to be as effective as muscle building activities in fat burning because most aerobic exercise done on a regular basis the body adjusts to and doesn't burn fat when it's not stressed-

It's always important to do work that makes you stronger.

Donald Bernstein