of US Department of Health and Human Services recommends 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise, plus two days of strength training each week. How you split it up depends on your personal preference. Some people prefer long runs and sweaty hour-long bootcamp classes, while others prefer their sweat sessions to be short and sweet. Data shows that these micro-workouts are all the rage right now. According to the fitness app Strava’s annual Year in Sport reportmore than 20% of all activities tracked by users lasted less than 20 minutes.
It’s no wonder that short workouts are so popular. of Increase in home training The coronavirus pandemic has prompted more people to sneak in fitness breaks between work meetings and work. Online exercise classes reflect this: Pandemic popularity peloton, cactus wellness and sculpture associationFor example, they all offer short training videos as an option.
Fitness experts and scientific experts say there are many reasons to prefer shorter workouts. Here’s why:
Eliminate sedentary time with short training sessions
There is substantial research showing that the more physical activity you do throughout the day, the better. This is especially true if the movement is done in place of time spent sitting.
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Too much time spent sitting is associated with many health risks, including heart disease and diabetes. Experts say cutting back on physical activity (which isn’t just standing up, which can also come with health issues such as blood pressure issues) is crucial for your health during this time.
Short workouts are one way to combat this sedentary time because they’re easy to fit into your day. For example, consider “workout snacks.” These short workouts can help you break up your inactivity and are easy to incorporate into your regular routine. That might look like climbing a few extra flights of stairs to the office, taking a 10-minute walk around your neighborhood after lunch, or doing push-ups and squats while watching TV to get your heart pumping.
Stay consistent with short workouts
To reap the health benefits of working out, it’s important to stick to it. Regular exercise leads to positive health outcomes, including stronger bones, improved cardiovascular health, improved mental health, improved brain function, immunity, and sleep.
Staying active requires finding a routine that works for you and your schedule. If you force yourself into a routine that doesn’t align with your priorities, like booking a long barre class that takes up your entire lunch break, you can frequently fail, says the personal trainer and fit pregnancy coach. kim perry. She points out that for many people (including busy parents), “setting aside an hour to exercise can be daunting.”
pilates instructor leslie logan He told Yahoo Life that many people find shorter sessions “more manageable” overall, allowing them to “fit fitness into their busy lives more seamlessly.” In today’s fast-paced world, “short workouts can be incorporated into a tight schedule, reducing the stress associated with finding time to exercise,” she explains. And any exercise is better than no exercise at all.
Shorter workouts may require more intense exercise
Research shows that intense exercise may be particularly beneficial to the health of people who sit for long periods of time. Is it good news for short training fans? The shorter the workout, the more energy you have to work at it. Research shows that the health benefits of shorter, harder workouts are just as good as longer, lower-intensity workouts.
“HIIT (high-intensity interval training) is one of the most effective workouts you can do in a short amount of time, and it can get you big results,” says a fitness instructor. passion fit Founder Reena Vokoun told Yahoo Life. That’s because during HIIT (like doing mountain climbers or burpees for 30 seconds and then taking a short break), your heart rate rises rapidly, then drops for recovery, then “quickly rises again.” Because it will soon descend. It’s also a workout that “helps improve strength, energy, endurance and stamina,” Vokun added.
While a five-minute walk on a treadmill is beneficial because any movement is better than none, Vokun points out that it’s less effective at rapidly increasing fitness or burning calories.
Are there any disadvantages to short training sessions?
You can achieve your fitness goals by doing short workouts, but you need to have a plan. For example, if you don’t have time for a full-body strength workout, think about what you can accomplish in a short amount of time. Perhaps that means doing squats one day and arms the next, making sure all muscle groups receive attention.
Additionally, there is a risk of injury from more intense and shorter training sessions. First, people who focus on working out right away may not take the time to properly warm up and stretch after their workout, and may end up rushing through the workout and risking injury.
Doing a lot of intense training in a short amount of time can be taxing on your body. When it comes to HIIT, experts say to aim for two or three sessions per week and do the following: Recover at least 48 hours between these workouts To avoid overuse and injury.
Finally, it’s important to remember that short workouts should be built up throughout the week. A few mini workouts won’t have much of an impact on your weekly exercise goals. Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.
