{"id":693,"date":"2016-12-31T09:42:00","date_gmt":"2016-12-31T09:42:00","guid":{"rendered":"https:\/\/drmirkin.com\/2016\/12\/31\/tenminute-workouts-for-fitness\/"},"modified":"2023-01-17T12:54:45","modified_gmt":"2023-01-17T12:54:45","slug":"tenminute-workouts-for-fitness","status":"publish","type":"post","link":"http:\/\/drmirkin.com\/?p=693","title":{"rendered":"Ten-Minute Workouts for Fitness"},"content":{"rendered":"<p>Three minutes of intense exercise can give you the same level of fitness as 45 minutes of more casual exercise (<em>PLoS One<\/em>, April 26, 2016;11(4):e0154075). Two groups of out-of-shape men exercised three times a week for 12 weeks. One group pedaled stationary bicycles for 45 minutes. The other group did the following 10-minute workout:<br \/>\n\u2022 warm up for two minutes on a stationary bicycle<br \/>\n\u2022 pedal as hard as possible for 20 seconds followed by very slow pedaling for two minutes (recovery)<br \/>\n\u2022 repeat the 20-second all-out pedaling followed by two minutes of slow recovery<br \/>\n\u2022 pedal all-out for the last 20-second sprint and then cool down for three minutes.<\/p>\n<p>Both groups made the same improvements in fitness as measured by:<br \/>\n\u2022 Maximal amount of oxygen uptake (Vo2max) &#8211; 20 percent increase in both groups<br \/>\n\u2022 Insulin sensitivity index (to prevent diabetes) &#8211; more than 50 percent increase in both groups<br \/>\n\u2022 Skeletal muscle mitochondrial content also increased by the same amount, even though the intense exercise group worked out for only 10 minutes per session while the casual-exercise group&#8217;s workout took 45 minutes, or 4.5 times as long.<\/p>\n<p><strong>Benefits of Exercise<\/strong><br \/>\n\u2022 Your fitness level determines, in part, your susceptibility for suffering heart attacks (<em>Prog Cardiovasc Dis<\/em>, 2014;56:382\u201390), diabetes, certain cancers and premature death (<em>Ex and Spts Sci Reviews<\/em>, 2017;45(1):7-15).<br \/>\n\u2022 Regular exercise helps to prevent many chronic diseases including type 2 diabetes (<em>Can Med Assoc J<\/em>, 2006;174: 801\u2013809).<br \/>\n\u2022 High levels of fitness predict a long lifespan (<em>Arch Int Med<\/em>, 2012;172:1333-1340), and low levels of fitness predict a shortened lifespan (<em>Circulation<\/em>, 2008;117:614-622).<br \/>\n\u2022 Not exercising is the most common modifiable cause of chronic disease (<em>Can Med Assoc J<\/em>, 2006;174: 801\u2013809).<br \/>\n\u2022 The most common excuse for not exercising is lack of time (<em>Med Sci Sports Exerc<\/em>, 2002;34: 1996\u20132001). This new study shows that ONE minute of intense exercise, in a regular program of ten-minute workouts, is enough to gain significant fitness benefits.<\/p>\n<p><strong>My Recommendations<\/strong><br \/>\n\u2022 Everyone should try to exercise every day because a high level of fitness helps to prevent disease and to prolong life.<br \/>\n\u2022 Intense exercise takes far less time than more casual exercise for the same health benefits.<br \/>\n\u2022 <strong><em>Caution:\u00a0<\/em><\/strong><em>Always check with your doctor before starting a new exercise program or making a sudden change in the intensity of your existing exercise program.<\/em><\/p>\n<p>Checked 1\/17\/23<\/p>\n","protected":false},"excerpt":{"rendered":"<p>One minute of intense exercise can give you the same level of fitness as 45 minutes of more casual exercise. Two groups of out-of-shape men exercised three times a week for 12 weeks. . .<\/p>\n","protected":false},"author":1,"featured_media":1008,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[6],"tags":[76],"class_list":["post-693","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-ten-minute-workout"],"_links":{"self":[{"href":"http:\/\/drmirkin.com\/index.php?rest_route=\/wp\/v2\/posts\/693","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/drmirkin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/drmirkin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/drmirkin.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/drmirkin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=693"}],"version-history":[{"count":0,"href":"http:\/\/drmirkin.com\/index.php?rest_route=\/wp\/v2\/posts\/693\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/drmirkin.com\/index.php?rest_route=\/wp\/v2\/media\/1008"}],"wp:attachment":[{"href":"http:\/\/drmirkin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=693"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/drmirkin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=693"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/drmirkin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=693"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}