Do you often find yourself using the excuse that you don’t have time to workout and get fit? Well it’s TIME to give it a rest because recent research shows that all you need is 1 minute! That’s right, one SINGLE minute!
In a recent study at McMaster University in Ontario, Canada researchers found that “a single minute of very intense exercise produces health benefits similar to longer, traditional endurance training.”
In a 12-week study, 25 sedentary men were randomly selected and placed into 3 control groups. Two groups would be cycling and the third group was a non-exercise group.
One of the cycle groups performed sprint interval training (SIT) – 2 minutes warm up at low intensity, then 3 intervals of 20 second “all out” sprints with 2 minutes of recovery in between each sprint for a total of 10 minutes followed by a 3 minute cool down. This group performed these SITs 3X a week for 12 weeks, equaling ONLY 30 minutes of exercise per week.
The other cycle group performed 45 minutes continuous cycling at a moderate pace with the same warm up and cool down for a total of 150 minutes of exercise per week.
When comparing the two groups, both improved in endurance training by 20%. This study showed that brief interval exercise can offer the same improvements as a steady rate continuous exercise program in improving endurance, insulin resistance, skeletal muscle mitochondrial content and aerobic oxidative enzymes.
I’m sure that no matter how busy you are, you can fit ONE minute of intense exercise into your life 3 times each week! You can do it!
– Guy C, Fitness Director at DHAC