One minute of intense exercise can keep you in shape

Researchers have found that a single minute of very intense exercise produces health benefits similar to 45 minutes of traditional endurance training.

IANS April 28, 2016 16:36:33 IST
One minute of intense exercise can keep you in shape

Toronto: You may now have no excuse not to exercise as researchers have found that a single minute of very intense exercise produces health benefits similar to 45 minutes of traditional endurance training.

The findings put to rest the common excuse for not getting in shape -- there is not enough time.

One minute of intense exercise can keep you in shape

Representational image. AFP

"This is a very time-efficient workout strategy," said lead author on the study Martin Gibala, professor of kinesiology at McMaster University in Ontario, Canada.

"Brief bursts of intense exercise are remarkably effective," Gibala said.

The scientists set out to determine how sprint interval training (SIT) compared to moderate-intensity continuous training (MICT), as recommended in public health guidelines.

They examined key health indicators including cardio-respiratory fitness and insulin sensitivity, a measure of how the body regulates blood sugar.

A total of 27 sedentary men were recruited and assigned to perform three weekly sessions of either intense or moderate training for 12 weeks, or to a control group that did not exercise.

The SIT protocol involved three 20-second 'all-out' cycle sprints and was found effective for boosting fitness.

The workout totalled just 10 minutes, including a two-minute warm-up and three-minute cool down, and two minutes of easy cycling for recovery between the hard sprints.

The new study compared the SIT protocol with a group who performed 45 minutes of continuous cycling at a moderate pace, plus the same warm-up and cool down.

After 12 weeks of training, the results were remarkably similar, showed the findings published online in the journal PLOS ONE.

"Most people cite 'lack of time' as the main reason for not being active," Gibala said.

"Our study shows that an interval-based approach can be more efficient -- you can get health and fitness benefits comparable to the traditional approach, in less time," Gibala said.

Updated Date:

also read

Why Islamabad claims India is training Islamic State terrorists in the middle of a muddy little lake in Jodhpur
India

Why Islamabad claims India is training Islamic State terrorists in the middle of a muddy little lake in Jodhpur

It is of course conceivable, that Islamic State recruits are being provided swimming-lessons. Even the most credulous consumers of propaganda, though, would concede the dossier falls short of homework.

Mineral-rich plums can help you eat your way to good health; find all details here
India

Mineral-rich plums can help you eat your way to good health; find all details here

Plums are an excellent source of vitamins, minerals, fibre and antioxidants

If no new variant appears, third COVID-19 wave unlikely to be as deadly as second, says Kang
India

If no new variant appears, third COVID-19 wave unlikely to be as deadly as second, says Kang

The second wave of coronavirus in the country between March and May killed thousands and infected lakhs, overwhelming the health infrastructure