【7-minute = health&Fit】



The 7-minute workout that is as beneficial as a long run and a weights session - but you must be in PAIN to reap benefits

-Scientists devised workout that requires just a chair, a wall and 7 minutes
-But in order reap benefits you must exercise so intensely that it is painful
-The 12 exercises are most effective if you carry them out the in correct order with a 10 second break between each

The article, entitled High-intensity circuit training using body Weight: Maximum Results With Minimal Investment, is published in the American College of Sports Medicine Health & Fitness.

It outlines 12 exercises that uses the body’s own weight to get the same amount of exercise as doing a long run and session of weight-training in just seven minutes.

Spending hours in the gym may not be needed to reach optimum health with the seven minute workout

‘There’s very good evidence that high-intensity interval training provides many of the fitness benefits of prolonged endurance training but in much less time,’ Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando, and co-author of the new article, told the New York Times.

Previous research has found that just 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 scientists who devised this new workout say that to get the maximum benefits 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. This rest is extended by alternating the muscles used in each exercise. 

During eat set of exercises, the unexercised muscles have a moment to ‘catch their breath’, which makes the order of the exercises important. 

The exercises should be performed in rapid succession, allowing 30 seconds for each.

But to get maximum benefits the intensity must hover at around and eight on what they term as the discomfort scale of 1 to 10.
Mr Jordan says that the seven minutes should beunpleasant. 
he upside is, after seven minutes, you’re done.

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