Do not lie to you, to teach you a significant 7-minute exercise

“Get the most out of your investment with the smallest investment.” This sounds like a deceptive line in a night TV shopping show, but it’s actually a well-received publication in the American Journal of Sports Medicine Health Journal. The subtitle of the article. This article is titled "Using Your Weight for High-Intensity Cycle Training." After being selected by The New York Times, it is now widely circulated around the world. This article explores high-intensity interval training (HIIT), which is a combination of short-term, high-intensity exercise and short breaks. In this way, you don't need 150 minutes of medium-intensity training or 90 minutes of high-intensity training every week, and you can get the same health benefits by performing high-intensity interval training three times a week for 15 minutes...

Here, I will use a minute to open the topic and talk about the benefits of the sport itself. Most health guidelines, including those published by the Centers for Disease Control and Prevention (CDC), recommend people to perform aerobic exercise and a combination of strong muscles, as a number of studies have shown that physical activity can reduce premature death, The risk of coronary heart disease, stroke, high blood pressure, diabetes, colon cancer, breast cancer and other diseases. Even with only 90 minutes of moderate-intensity exercise per week, your risk of premature death can be reduced by 20%; of course, the longer you exercise, the better, but if your moderate-intensity workout lasts more than 300 minutes a week, the effectiveness of exercise begins to shrink. The highest rate can only reach 40%.
I am very busy, but please see your friends, colleagues, family around you, how many people can exercise for 30 minutes a week? This can be well below the 90 minutes to 150 minutes recommended by the guide. No exercise is one of the main factors affecting people worldwide, which ranks sixth in the United States and tenth in China. This is why, for modern society, the way of exercising less time is popular. The high-intensity interval training method was first introduced in 1996, when a Japanese research team compared the effects of 60-minute medium-intensity training and 4-minute high-intensity training on an exercise bike. The results showed that the high-intensity group not only gained the same effect on aerobic exercise, but also performed better in the synergy of anaerobic exercise. In 2011, the Department of Kinesiology and Health Education at the University of Southern Illinois published a report that studied super-major students and found that a simple 15-minute intensive training changed their static energy consumption within 72 hours. Quantity (metabolism rate). This is almost the same as a regular 35-minute workout. Another study from the University of New South Wales School of Medicine showed that the 15-minute high-intensity interval training three times a week is even better than traditional long-term exercise in reducing self-fat and reducing insulin resistance. Considering the rapid increase in the number of people with diabetes in many countries, the results of the latter studies are indeed very exciting.

When it comes to physical exercise, I confess that my attitude is more like a tree, not a fitness madman, so I especially like this effective fast exercise. I first heard about high-intensity intermittent exercise in the fall of 2012, and then I continued to exercise for 5 minutes every morning. I will do my best to do squats in 30 seconds, then rest for 10 seconds, then repeat 10 times according to this rule, which takes a total of 5 minutes. I confessed that I gave up after a month - almost all the grand exercise programs I had previously developed had suffered such a result, but I have to say that I did feel stronger and sharper in that month, of course muscle. The pain is also very real. Since last week, I started to exercise in a new 7-minute workout, a 30-second body movement. The so-called whole-body exercise means that you exercise for different muscle groups. After the whole training is completed, all the muscle groups in your body will move. When it comes to high-intensity interval training, you can choose any exercise you like, but the advantage of this exercise method is that you don't need any equipment. Only you, the wall and a chair are enough. You can exercise in a hotel room, office, home or anywhere. The following is an illustration of this method:

Each action should last 30 seconds, rest for 10 seconds, and take a total of 7 minutes and 30 seconds. If you want to be more effective, repeat it once or twice. Be sure to rest as prescribed, so that you can get a healthy metabolic response. Of course, you definitely need timing, I found a lot of applications that can be applied to smartphones and tablets, they can remind time at regular intervals, just search for "high-intensity interval training (HIIT)", Tabata or "interval" on the Internet. The timer (interval timer) is fine.

The key is that you must force yourself to not be a loose-eyed look. In addition to high intensity, most of the above research reports mention words such as “unpleasant” and “uncomfortable”. Some reports also mention the maximum oxygen uptake (VO2max), which is usually measured by an oxygen detector, but in the natural case it means that you have reached the maximum heart rate value. So we have to know what our maximum heart rate is. Fortunately, you can find ready-made calculators online, or you can do it yourself. The formula for calculating the maximum exercise heart rate is 208-0.7x age. For example, I am 45 years old and my maximum heart rate is 208-0.7×45=177 (lower/minute). If I want to achieve the effect of 150 minutes of moderate-intensity training per week, my medium training target heart rate should be 60% of the maximum value, which is 0.6 × 177 = 106 (lower / minute). For more intense exercise, the recommended target heart rate is 80% of the maximum, which is 142 for me. Usually, I only have to exercise on a treadmill or elliptical machine for 30 minutes to reach this heart rate, and to be honest, it feels terrible. For more intense high-intensity interval training, you need to achieve 90% or even 100% of the maximum heart rate, which means 159 to 177 (lower / minute). After trying the above exercise, I did feel a little "unpleasant", but my pulse finally reached more than 160 - the middle target.

So I have no reason to not exercise now. I can get up early 10 minutes in the morning, or do things more efficiently, so I can move the above actions one or two times, and only three times a week. Coupled with cycling to work every day, and now when I teach my patients a healthy way, I can finally be confident.

This kind of evidence-based health research is very convincing, and it has changed the way I teach patients. It turns out that I always tell them about the recommended length of exercise (150 minutes of medium intensity, 90 minutes of high intensity), and now I can offer them a more tempting choice: 15 minutes, and only three times a week. . Of course, this approach is not attractive to those who are already engaged in exercise or participating in competitive events, and there is no data on the long-term efficacy and risk reduction rate of such sports. But for most people like me who don't exercise at all, high-intensity gap training is obviously better than nothing, let alone saving millions of lives.

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