Great work out in minutes
Yes it hurts, but it’s over in 7 minutes
An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal gives you 12 exercises deploying only body weight, a chair and a wall that combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.
“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the article.
Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.
Recovery periods are 10-second rests between exercises. Each exercise should be performed in rapid succession, allowing 30 seconds for each followed by the 10-second rest. The intensity comes in at about an 8 on a discomfort scale of 1 to 10. You can read more by going to the New York Times website and searching for “The Scientific 7-Minute Workout.” The Times did a detailed story on this exercise program.