{"id":7303,"date":"2016-04-28T01:15:44","date_gmt":"2016-04-28T01:15:44","guid":{"rendered":"http:\/\/www.kurzweilai.net\/?p=278922"},"modified":"2016-04-29T01:46:03","modified_gmt":"2016-04-29T01:46:03","slug":"just-1-minute-of-intense-exercise-produces-health-benefits-similar-to-50-minutes-of-moderate-exercise","status":"publish","type":"post","link":"https:\/\/hoo.central12.com\/fugic\/2016\/04\/28\/just-1-minute-of-intense-exercise-produces-health-benefits-similar-to-50-minutes-of-moderate-exercise\/","title":{"rendered":"Just 1 minute of intense exercise produces health benefits similar to 50 minutes of moderate exercise"},"content":{"rendered":"
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Intense trumps moderate (credit: iStock)<\/p><\/div>\n

Researchers at McMaster University<\/a> have found that a single minute of very intense exercise within a 10-minute session produces health benefits similar to those from 50 minutes of moderate-intensity continuous exercise.<\/p>\n

Brief bursts of intense exercise are remarkably effective, a\u00a0very time-efficient workout strategy, according to\u00a0Martin Gibala<\/a>, a professor of kinesiology at McMaster and lead author on the study,\u00a0published online in an open-access paper in the journal\u00a0PLOS ONE<\/a><\/p>\n

Gibala and associates compared their “sprint interval training” (SIT) protocol to moderate-intensity continuous training (MICT), which is recommended in current public-health guidelines. They examined key health indicators, including insulin sensitivity (a measure of how the body regulates blood sugar) and\u00a0cardiorespiratory fitness.<\/p>\n

Quick intense vs. longer moderate <\/strong><\/p>\n

The\u00a0”sprint interval training” (SIT) protocol in the experiment involved three intermittent 20-second “all-out” cycle sprints interspersed with two minutes of continuous low-intensity exercise for recovery. MICT (the current exercise guideline) involves 45 minutes of continuous cycling at ~70% maximal heart rate. Both protocols involve a two-minute warm-up and three-minute cool-down.<\/p>\n

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In the experiment, a total of 27 sedentary men were recruited and assigned to perform three weekly sessions of either intense or moderate training for 12 weeks, or to a control group that did not exercise.<\/p>\n

After 12 weeks of training, the results were remarkably similar, even though the MICT protocol involved five times as much exercise and a five-fold greater time commitment. Specifically, the researchers found a strikingly similar 19% improvement in cardiorespiratory fitness as determined by peak oxygen uptake (VO2<\/sub> peak), which compares favorably with the typical change reported after several months of traditional endurance training (MICT).<\/p>\n

\u201cMost people cite \u2018lack of time\u2019 as the main reason for not being active,\u201d says Gibala. \u201cOur study shows that an interval-based approach can be more efficient — you can get health and fitness benefits comparable to the traditional approach, in less time. The basic principles apply to many forms of exercise. Climbing a few flights of stairs on your lunch hour can provide a quick and effective workout. The health benefits are significant.\u201d<\/p>\n

This project was supported by an operating grant from the Natural Sciences and Engineering Research Council, and an internally-sponsored research grant from McMaster University to MJG.<\/p>\n