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A Total Workout in the time it takes to read this article.
Are you finding it hard to make time for exercise? Would you be interested in an exercise program that can be easily incorporated into your work day without the need for a dedicated block of time usually needed by most programs? To combat the alarming trends of declining fitness, along with the demanding time constraints and hectic lifestyles dictated by today's society, Try using an innovative exercise program based upon the sound training concepts of interval training.
Try a unique program where the goal is to complete 12, one-minute bouts of stepping per week in the Short Burst Exercise Form . Although any combination of the 12 minutes can accomplish the goal, it is recommended to complete 4 one-minute bouts per day, 3 days per week. Complete each blast as fast as you can for 60 seconds, or to fatigue. For maximum effect, complete each 60-second blast as three 20-second mini blasts with 20 seconds of recovery between each mini blast. While producing significant results with a minimal investment of time, this Program is excellent for the busy individual. The recovery times between exercises may be varied to suit one's needs. For example, rest times of one hour will not induce perspiration and, therefore, fit well into a work day at the office. The Program can be a stand alone program for some and a compliment for others.
This program is essentially an interval training regimen with extended recovery periods. Interval training has been used successfully by world class athletes for decades, but only now has it been made practical for people from all walks of life.
The program will allow you to incorporate achievement of your health, fitness, and weight management goals into your daily routine. By performing as little as 12 minutes of vigorous stepping spread conveniently throughout the week, you can improve strength, balance, and coordination; increase muscle mass and shed fat; and better prepare yourself for life's urgencies. Through this approach, you can burn more calories in significantly less time. It is important to not be misled into thinking that if you do not perspire, you are not getting a good work out; or that 12 minutes per week is insufficient time to challenge you. Any such thoughts will be quickly discarded!
However, for those that would like evidence right now, one can read the abstract of a recently published article in the Journal of Applied Physiology . This study demonstrated that just 16 minutes worth of sprint interval training over a two week period doubled the participants endurance capacity. We have done similar studies ourselves with similar results.
Below are some of the scientific facts to support a short burst training regime.
A five-minute per day fitness program has demonstrated both physical and psychological improvements.
High intensity exercise, either intermittent or continuous, increases recovery oxygen consumption (burns more calories) more than prolonged low intensity exercise.
Sixty seconds is an optimal time to exercise at high intensity in order to maximize the post-exercise oxygen consumption.
In comparison to low-moderate intensity exercise, high-intensity intermittent-training causes metabolic adaptations in skeletal muscle that favors lipid oxidation (burning fat).
Muscle triglyceride lipolysis (using intramuscular fat) is stimulated only at higher exercise intensities.
A minimally intense bout of exercise is needed to improve the Thermic Effect of Food (elevates the bodies metabolism with the intake of food).
Both type I and type II muscle fibers contribute significantly to high intensity exercise, whereas low-moderate intensity exercise utilizes primarily only type I fibers.
The loss of muscle mass, and hence muscle strength, associated with aging is in part due to a decrease in the size of the muscle cells, with the Type II fibers showing a preferential atrophy.
About the Author: Roderick Corkern is an active fitness and exercise equipment expert with over 16 years of helping people overcome fitness issues and teaching them to integrate exercise into their life.