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The 10 minute workout
According to Liz Neporent who, together with fitness instructor Jessica Smith has co-authored The Thin in 10 Weight-Loss Plan, short bursts of intense activity can make up for what you might be lacking in exercise duration.
“You can get a good enough workout that can make real metabolic changes to your body,” said Neporent. “It can help you lose weight, reduce stress and basically give you all the benefits that we know come from exercise.”
Whilst the Australian Government recommends adults achieve a minimum of 30 minutes of moderate to strenuous exercise on most, preferably all days, the American College of Sports Medicine (ACSM) has found multiple, shorter sessions of 10 minutes are acceptable. The thinking is, by upping the intensity, you can get away with cutting back on the time you invest in exercise.
“The typical recommendation is to do 30 minutes, so if we told you that you could do 10 minutes at a time, you might actually have a better shot at getting it done,” Neporent told Reauters Health.
So, how should you fill these ten minutes in order to get the most out of your workout? According to Neporent and Smith, it’s best to include a hybrid of cardio and strength exercises.
“You want to get in something that’s heart-healthy, and something that’s good for your muscles and bones,” Neporent says. “A lot of our workouts (in the book) tend to be circuit-weighted to maximise time.”
Amy Dixon, who created the ‘Give Me 10’ DVD series of 10-minute workouts agrees that it’s important to incorporate strength training.
“If I had 10 minutes I would do fairly intense strength training, total body workouts with dumbbells or kettle bells interspersed with cardio intervals like jumping jacks,” she says.
According to Dr Carl Foster, there are unique advantages to high-intensity, short-duration workouts for the young. “There are things you gain that you can’t get from low-intensity workouts because you’re using muscle fibers that are sedentary in a walk,” he said. However, it’s best to proceed with caution if you’re middle-aged or older.
“Somewhere around age 45 for men and 55 for women, you worry about the dark side of exercise,” he said. “Studies are clear that when people have catastrophes, such as heart attacks, they are almost always related to inappropriately high-intensity exercise.”
Are you a fan of short bursts of exercise, or do you prefer to slog it out, marathon-style?
About the Author
Lizzy has more than ten years’ experience in the print and digital publishing arena and is the Editor at Single File. Having moved from the UK to Australia in 2008, Lizzy has worked for a number of leading publishers in Sydney and has particular expertise in the health, wellness and travel markets. If you have any questions for Lizzy, you can send them across by email to firstname.lastname@example.org.