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7 minute workout and me
Recently, I stumbled upon a study about how 7 minutes high intensity exercise can replace 1 hour workout at a gym. We are talking health benefits here. I would not replace a lovely bush walk or energising dance class with this. But, I’m working long hours and I’m studying acupuncture. Why not to try this!? 12 exercises, ~30 seconds to complete each bout, 100% intensity.
I can keep 100% intensity only for about 4 minutes. Then, I start slowing down (just as the researchers told me). The slower the pace, the longer you have to do it. To start with, most of us will need to persevere for 14 minutes for each workout to get the most benefit. Trust me, if you do it often enough, soon you will be able to breath through it!
I found the high intensity exercises to be most helpful. I have more time to study, work and play. After a 7 minutes routine right here at home, I feel energised and focused. It’s such a great way to keep fit when your schedule is busy.
The benefits:
*high intensity training with short rest times burns more calories (great for weight loss)
*decreases insulin resistance
*improves your cardiopulmonary health
*and saves your time!
No need to feel guilty if you have no time for the gym. You can do this routine anywhere. All you need is a chair, a wall and 7 minutes.
The 7 minute workout:
*Repeat each exercise 15-20 times within your maximum speed (ideally should take about 30 secs)
*Rest no more than 15 seconds between the exercises
Generally, the longer the exercise duration, the lower the exercise intensity can be accomplished. So get ready for 7 uncomfortable, but rewarding minutes and get fit.
Please read the study for further info and contraindications.
Remember, massage doesn’t replace exercise just like exercise doesn’t replace massage. Have both! ;)