According to the American College of Sport's Medicine's Health and Fitness Journal, scientists have determined 12 exercises that, when done in sequence over the span of 7 minutes and requiring nothing more than one own's body and a chair, will provide "the fitness benefits of prolonged endurance training but in much less time."
Theres very good evidence that high-intensity interval training provides many of the fitness benefits of prolonged endurance training but in much less time, says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.
Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.
Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, its accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.
|Cancer Off-Switch Gene Found|
|Apple Wants Your DNA|
|“The world's first genetically edited babies.”|
|“We can make aged cells younger.”|
|"A way to alter any organism's DNA much like a computer user can edit a Word document."|
|“By day, she visits morgues, observes autopsies, and studies pictures of crime scenes.”|
|“Social media is the publisher, not just the postman.”|
|“Featuring over 2,000 flags in motion to Ludwig van Beethoven.”|
|U.S.S. Enterprise Owner's Manual|
|What Nothing Really Means in Seinfeld|
|CaptchaTweet: Write Tweets in Captcha Form|
|Fake Name Generator|
|The (Very Scary) People of Public Transit|
|“It’s taking orders for a real-life flying motorcycle powered by five modified jet engines.”|
|How to Avoid Jury Duty|
|iPhone 6, the First Smartphone to Disrupt NSA's Spying|
|“Without ads, how does Netflix manage to make money?”|