health
Don't have time to practice?
The fastest way to burn calories and strengthen the body
Many of us give up sports because it requires commitment and time.
A series of studies conducted in recent years have found that the reality is much easier and a very (very) short workout is enough to build muscle and get stronger.
That's how it works
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Tuesday, 17 August 2021, 07:12 Updated: 08:30
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Some people believe that in order to keep fit you need to do at least one hour a day of exercise, but there is a situation that in practice only a few seconds are enough.
According to a new study examining the power of super-fast workouts, which are repeated about twenty times, it may be that all we need to build and maintain our fitness and strength is just a few seconds.
Four to be exact.
Almost anyone who has even a passing interest in exercise has probably heard of high-intensity interval training, or HIIT - a workout that involves short, repetitive bursts of great exertion, called intervals, with rest periods of a few seconds in between.
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9 However, the ideal length of the intervals between exercises remains unclear.
What is indeed clear is that such intense training should not be so exhausting, and any interval should be as grueling and tolerable as possible.
For Professor Edward Coyle, a specialist in kinesiology (movement research in motion) and health education at the University of Texas at Austin, that meant a point of about four seconds.
He and his colleagues came to this number after examining professional athletes.
During physiological tests in Dr. Coyle's lab, the athletes created speed and power while pedaling on special stationary bikes that included a heavy flywheel and no resistance. Within about two seconds of pedaling these unique bikes, the athletes reached an overall level of aerobic effort, Prof Coyle and colleagues, an effort they can maintain for a short time, but repeat often, within seconds of a break between exercises.
You will not have time to say enough and it's over.
Man training (Photo: Giphy)
So true we are not all professional athletes, and for the average person it would take according to Prof. Quill's assessment - double time - i.e. four seconds.
But can four seconds really provide enough exercise?
To try to find out, he and his colleagues conducted a series of additional experiments.
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During the first study, published last year, they asked college students to complete five repetitions of four-second intervals on the specially designed bike, each hour over an eight-hour workday.
They found that fat metabolism worked much better the next day than if they sat all day without exercising.
Similarly, a broader study, in which unfit adults participated, found that four-second interval training sessions, during which volunteers repeated the tiny but intense intervals on the bike at least 15 times per session, significantly increased aerobic fitness and leg muscle mass after eight weeks.
Get up and walk around during the day
For the latest and most recent study, published in Medicine & Science in Sports & Exercise, Prof. Coyle and colleagues examined 11 healthy and active young people who did 30 strenuous four-second reps on the bike, with a rest of at least 15 seconds in between.
The volunteers came three times a week for eight weeks.
After the experiment, the researchers found that volunteers added 13 percent to their aerobic fitness measurement and 17 percent to their muscle strength, measured in how many watts they produced while cycling.
These results suggest that a few seconds of strenuous effort "definitely provide enough stimulation" to strengthen, even of already strong muscles, Prof Coil said.
"In general, it would be a good idea to get up and walk around all day," said Quoyle, who has also researched sedentary lifestyle and its harmful effects, "and then sometimes, too, walking around physically intensely," even if it lasts just a few seconds.
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