The fitness way to a 7 minute workout a day

If your typical day looks like this: wake up, household chores, work, jogging on business or for children, work, household chores, a little more work, and finally sleep, then it’s very difficult for you, just like me, to find time for an hour-long workout, which is recommended by trainers. Have you ever met sets of exercises lasting 10 or 20 minutes? Isn’t it beautiful? Just 10 minutes a day for weight loss and health! But is it real? How effective are 10-minute workouts?

Scientists from the American Centers for Disease Control and Prevention say that adults need to devote 150 minutes to moderate exercise, or 75 minutes to high-intensity exercise per week.

Are 10-minute workouts effective?

If you divide 75 minutes into 7 days a week, you get 10 minutes a day. The first fast set of exercises was published in the journal “Health and Fitness” of the American University of Sports Medicine.

Are 10-minute workouts effective

High-intensity interval exercises, during which a person works for 20-30 seconds and rests for 10-15 seconds, take only 10 minutes, and are comparable in efficiency to 40-60 minutes of work in the gym. Such complexes, due to their high intensity, allow you to burn calories for a long time after the end of the workout, which is especially useful for weight loss. You may have heard of tabata protocols. Tabata training lasts 10-15 minutes. And it is very effective.

The scientific project “Public Scientific Library” studied the effect of rapid interval training on the human body. They found that after 12 weeks of such training, cardiometabolic parameters were improved to the same extent as with normal endurance training, but took much less time per day.

What about glycogen?

For those in ketosis, high glycogen stores are a thing of the past. We switch to the mode of burning our own fats faster during training. For those who are not on a keto diet, let’s remember what happens when you eat.

When food enters the body, it is “sorted out” to simple sugars, such as glucose. Insulin is released and glucose is transported to the cells of the body for their energy supply. Excess glucose is deposited as glycogen in the liver and muscles. And the residues are transformed into triglycerides and stored in fat depots.

High-intensity training will partially deplete glycogen stores. Further impact, i.e. high caloric intake for recovery, will overspend these reserves. Therefore, the next time you eat, the whole cycle described above will happen. If you hadn’t emptied (or partially emptied) the glycogen stores in the body with the help of training, then the next meal would have sent glucose to the organ cells and to fats, since the glycogen depots are full.

How do I train 10 minutes a day?

Intensive 10-minute workouts improve blood flow, lead to the release of adrenaline, accelerate metabolism, burn calories, reduce stress, prolong life, improve brain function, make us more energetic. One minute of intensive running at intervals of 20 seconds a day, three times a week, for 12 weeks showed an improvement in metabolic and cardiovascular parameters in men.

Scientists from McMaster University in Hamilton (Ontario) came to the conclusion that even a few minutes of training at an intensity close to the maximum capabilities of the body lead to changes at the molecular level comparable to changes after several hours of running or exercise bike.

A little math.

In 10 minutes of intensive work, you will burn 150 kcal (+/- depending on your body weight and how much you will give). In 20 minutes you will burn 300 kcal. Personally, I train for 20 minutes. If you exercise for 10 minutes every day, you will burn 1000 kcal in addition to the diet, which is 100 grams of fat. If you train every day for 20 minutes, you will burn 2100 kcal, which is 200 grams of fat.

For 1 hour of training in the gym, you will burn 500 kcal. But not everyone can train for 1 hour every day. Not everyone is a bodybuilder and not everyone needs it. Such trainings are often dangerous for health and are associated with great risks. Bodybuilders know why they do it. Ordinary mortals, I think, do not need it. So, you train 3-4 times a week for 1 hour. In 1 hour of training, you can burn 400-500 kcal. This is 1600-2000 kcal per week. This is 200 grams of fat.

So, 10-minute workouts should be:

  • high – intensity;
  • include aerobic and strength exercises;
  • engage all major muscle groups;
  • be interval, i.e. alternate high load and rest.

How to train?

  • exercises should replace each other: standing, lying on your back, standing, lying on your stomach, standing, lying on your side or something like that. When making a training plan, approach it responsibly;
  • the work should last 30 seconds;
  • rest should not exceed 10-15 seconds;
  • intensity — 8 out of 10 on the comfort scale;
  • the pulse is in the heart rate zone necessary for fat burning;
  • don’t forget to warm up before and stretch out after your workout.

When to train?

The training time is at your discretion. I will give only two recommendations:

  1. Do not exercise earlier than 2-3 hours after eating;
  2. Do not eat 2-3 hours after training.

More of an excuse: “I don’t have time to train” doesn’t work!

The fitness way to a 7 minute workout a day

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