The Scientific Seven Minute Workout
By Doctor Pragati on July 22, 2014
We've already talked about how exercising daily can be quite the struggle for me. Between my full work day, commuting and the afternoon rain storms it feels nearly impossible to get in a good workout. I hardly have enough time to make dinner most nights, let alone take a trip to the gym and spend 45-60 minutes on a treadmill or trying to figure out what weights to lift. I sometimes wonder if I'm the only one who wanders awkwardly through the machines unsure of where to start. (I'm not the only one, right?)
Traditional exercise protocols tell us that we should be engaging in 150 minutes of aerobic exercise weekly and including resistance training a minimum of three times per week. What this adds up to is a lot of time at the gym, on the running trail or with the weights. And while we know that these recommendations are effective, we also know that now, more than ever, many adults are simply too busy to find the time to fit in a steady, regular workout routine. Factoring in the time it takes to get to the gym, get on the machines and get your heart rate up makes it even less attainable for some.
What if getting in a good workout only required 7 minutes of your time, a chair, a wall, and your body weight? Would you have any reason not to workout? Even better, what if everything you needed to know was provided by a free app that includes easy to follow instructions and demonstrations, extra workouts and the ability to be customized to your skill level? It really doesn't get much easier than that.
The science behind the Seven Minute Workout comes from Exercise Physiologist Chris Jordan of the Human Performance Institute in Orlando. He has found that working out at high intensity for a short period of time can have the same effects on your muscles as prolonged exercise. High Intensity Circuit Training (HICT) is a fast and efficient way to lose excess body fat and weight. The Seven Minute Workout utilizes multiple muscle groups, resistance in the form of body weight and quick bursts of activity. According to an article Jordan authored, "when resistance training exercises using multiple large muscles are used with very little rest between sets, they can elicit aerobic and metabolic benefits. Research has found that these metabolic benefits can be present for up to 72 hours after a high-intensity exercise bout has been completed." The short duration of this workout makes it very easy to fit into a busy schedule; it can be completed virtually anywhere. The thing to remember is that the seven minutes you spend working out must be at high intensity, and borderline brutal, to achieve results.
You're Seven Minutes away from being done with your workout for the day - I love the sound of that!
Have you tried a similar workout routine? Do you think Seven Minutes is really enough?
Dr. Pragati Gusmano (@DoctorPragati) is a naturopathic doctor who believes that a happy + healthy life is the best medicine. You can read more on her blog, Simple Medicine.
More Like This
Recent Posts by Doctor Pragati
Most Popular on BlogHer
Most Popular on Health
Recent Comments on Health
By Dr E