Just when you thought you had the perfect set of excuses for why you couldn’t exercise, fitness science comes along and blows them all out of the water. If you are obsessed with the notion that a workout is an hour at the gym or it doesn’t count, I’m talking to you!
Let’s check out three reliable, scientifically-backed sources that demonstrate how short periods of exercise are beneficial to you.
Fitness Science Study #1
If you like vigorous exercise, you don’t have to do it long for it to be effective. Exercise research from McMaster University in Ontario indicates that 1-minute bursts of all-out effort have the same benefits as 45 minutes of moderate or leisurely activity.
What? Only ONE MINUTE?
Well, the whole workout takes ten minutes, but the all-out efforts come in three 20-second bursts. But 10 minutes is still better for your busy life than 45 minutes, right?
This study represents the most thorough, scientifically-sound investigation into interval training to date. What does that mean for you? It means that you can believe them when they tell you that the physiological adaptations of the shorter workout are meaningful. You can actually get healthier in 10 minutes, if you follow the protocol as explained in the NY Times review.
Fitness Science Study #2
If you really The Center for Disease Control and Prevention promotes cumulative exercise as a strategy for better fitness
10 minutes at a time is fine
We know 150 minutes each week sounds like a lot of time, but it’s not. That’s 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don’t have to do it all at once. You can even break it up into smaller chunks of time during the day. It’s about what works best for you, as long as you’re doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.
Fitness Science Study #3
The Journal of Epidemiology and Community Health found that short bouts of exercise pay off.
In a 2007 study, researchers found that 30 minutes of brisk walking 3-5 times per week led to meaningful results. Study participants reduced their hip girth (a standard measure that correlates with obesity-related diseases) and improved their blood pressure.
The most exciting aspect of this study, to me, is that it revealed that people with a lower starting level of fitness can see real change. (italics mine) And the protocol can be undertaken without fancy equipment or expense. Walking is a fantastic form of exercise!
What does all of this mean?
Fitness Science Proves That You’re Not Too Busy To Exercise!
If your whole life is already divided up into fractured bits of time, that’s okay! Fitness science supports the approach of sneaking in workouts wherever you can. If you need help with ideas for quick bits of exercise, I have Ten Top Tips for Fitting in Fitness that will get you started.
It’s like the science nerds know how busy you are, and they want you to be successful at creating a healthy lifestyle anyway. (I want you to be successful, too. Have you seen my blog posts with short circuit workouts?)
So, please. We have enough people in our society who choose not to believe in science. Don’t be one of them! Use the exercise research to your benefit.
Interested in finding out other excuses that fitness science says NOT TRUE to?
Check out my free download Five Fitness Myths BUSTED! Rethink your approach to exercise, and reap the benefits!
