If your lifestyle is similar to that of most American and American families, you may not get enough exercise. Indeed, no one will not yearn for a healthy body, but life is often not satisfactory. "The fitness is too boring. Is it not exercise to sit in the office and shake your legs?"
It's easy to ignore science and hope to replace sports in other ways, but a recent study found that a 1-minute high-intensity exercise can match a 45-minute mitigation exercise. “This is indeed a very time-saving strategy,†says exercise physiologist Martin Gibala from McMaster University. "The instantaneous explosive power of high-intensity exercise is very impressive."
First of all, we should pay attention to this problem: 1 minute of high-intensity exercise does not mean "start, 60 seconds countdown, end". The entire process will take about 10 minutes, including warm-up and relaxation, but ten minutes is nothing for everyone.
Gibala et al. recruited 27 men without fitness habits and asked them to have a 3-week high-intensity or 12-week palliative exercise, with no exercise in the control group. Members of the "High Intensity" group received "sprint intermittent training", including a 2-minute cycling warm-up, three 20-second sprint cycles, and a 3-minute relaxation and a 2-minute slow bike. The members of the "Relief" group received the main exercise at medium speed, three times a week, and 45 minutes at a time.
During the trial, scientists tested physical health indicators for all group members in real time, including cardiovascular respiratory health and insulin sensitivity (characterizing the ability to regulate blood glucose levels). Interestingly, although the mobility of the members of the mitigation group is five times that of the high-intensity group, their physiological indicators are very close. “Most people use no time as an excuse for not exercising,†Gibara said. “Our research shows that intermittent training is more effective and less time-consuming for improving your health.â€
The results were published in the April 26, 2016 issue of PLOSONE. Although the sample size of 27 volunteers is small, the results of this study are consistent with many studies, namely long-term, continuous training. People have limited health benefits.
Previous studies have shown that although regular training can extend a six-year life span, this effect disappears after excessive exercise (such as running more than 48 kilometers a week). In addition, the actual benefits of exercise on blood pressure, cholesterol levels, and cardiopulmonary function disappear after a certain amount of exercise exceeds a certain limit.
For long-term exercise, heart disease is a noteworthy issue. It has been reported that long-distance runners have high incidence of "abnormal heart rhythm", "coronary plaque", "abnormal aortic" and other diseases.
Although the mechanism is very complicated, at least we know that it will not take too long to exercise in order to maintain good health.
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