Do you have time to go to the gym and workout after your busy day’s schedule? Probably most of you would answer it in a no. And that’s absolutely right as very few people manage to get some time out of their busy schedule to focus on their health and exercise. But not anymore! Now, American College of Sports Medicine’s Health & Fitness journal has come up with a 7-minute routine workout, called the High-intensity circuit training using body weight: ‘Maximum Results with Minimal Investment’ that requires no more than your own body weight, a chair and a wall. This routine consists of a set of 12 exercises that are completely based on scientific theories of weight loss and toned body. The fitness benefits of long-drawn-out endurance training are provided through these high power interval training and that too in much lesser time.
So, why be in a stress to go for a long run or visit the weight room when just extracting 7 minutes out of your busy lives on daily basis can keep you absolutely fit.
Several researchers have found that a few minutes of exercising at an intensity approaching your maximum capacity brings about molecular changes in your muscles in compared to hours of biking or weight training. These interval training require a brief period of recovery for the muscles. During each set of exercises, there is an interval of 10 seconds in between, which allows the exercised muscles to rest or in other words “catch its breath”. This recovery interval is achieved by alternating an exercise focusing on the large muscles in the upper body with those in the lower body. These facts make it very important to follow the order of the exercises precisely as mentioned on the journal. The order and the type of exercises are as follows:
- Jumping jack
- Wall sit
- Push up
- Abdominal crunch
- Step up on to chair
- Triceps dip on chair
- High knees running in place
- Push up and rotation
- Side plank
According to Mr. Chris Jordon, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of this new exercise journal, these high intensity interval exercises are meant to be performed in rapid succession, with giving 30 seconds for each set of exercise. On a discomfort scale of 1 to 10, the intensity hovers at around an eight making these 7 minutes of your life truly unpleasant. Nevertheless, the best part is after 7 minutes you’re done for the day.
The scientific explanations behind this regime are quite interesting and logically fascinating. These new researches can easily be put into practices by just following the guidelines mentioned by the expert and you are good to go.