Life Style

11 minutes of weight training with proven fitness benefits

The exercises were asked to “challenge” themselves during the gymnastics, completing each exercise as much as possible in a minute and moving on to the next one before walking in place.

Six weeks later, all volunteers returned to the lab for follow-up testing. And, not surprisingly, the exerciser was healthier and improved endurance by an average of about 7%. Their leg strength was also slightly increased. The physical strength and physical strength of the control group did not change.

“It was good that our expectations were confirmed,” says Martin Gibara, a professor of kinematics at McMaster University. He oversaw new studies and, along with various collaborators, published influential studies of intense interval training in the past.

“It seemed clear that this kind of training should be effective,” he says. But “we now have evidence that simple and basic weight training can make a meaningful difference in fitness,” he says.

However, this study was small and very short-term and examined its effectiveness only among healthy young people who could perform burpees and jump squats. “Some people may need to substitute,” said Dr. Gibara, especially for those who have joint pain or balance problems. (See Standing 7 Minute Workout for an example of a suitable replacement in that case.)

But whatever the combination of gymnastics you calm down, “the key is to push yourself a little,” he says.

This is the entire 11-minute workout used in this study, and includes a video link for each exercise by Linda Archila, the researcher who led the experiment when she was a student at McMaster University.

  • 1 minute of a simple jump jack for warming up

  • 1 minute modified burpee (no push-ups)

  • 1 minute walk in place

  • 1 minute high knee running

  • 1 minute walk in place

  • 1 minute split squat jump (starts and ends at lunge position, alternating which leg lands forward)

  • 1 minute walk in place

  • 1 minute high knee running

  • 1 minute walk in place

  • 1 minute squat jump

  • Walk for 1 minute on the spot to cool down

11 minutes of weight training with proven fitness benefits

Source link 11 minutes of weight training with proven fitness benefits

Back to top button