Could this be your thinking? 1) Only epic workouts produce results, 2) you simply do not have time for epic, hour long or more workouts in any week you can imagine, and 3) the result is, you're just not able to do the work to get yourself in better physical condition. Has this thinking gotten you (nowhere) in the past? May I ask you to...think again? New research, here from Oprah.com, suggests that brief activity bursts can pay off big. Now that's pretty hopeful- even if you've got a mere 10 minutes to carve out of your day- that's wonderful!
20 minutes a week—Lower Your Stress
After reviewing the lifestyles of nearly 20,000 of their countrymen, British researchers found that 20 minutes a week of moderate activity (such as golfing, gardening, walking, or doing chores) was all it took to significantly reduce the risk of psychological distress.
70 minutes a week—Gain Endurance
Researchers at Ontario's McMaster University asked eight people to
alternate 30-second sprints on a stationary bicycle with four minutes
of rest. After doing four to seven intervals three times a week for two
weeks, the sprinters posted big gains: On an endurance test in which
the subjects pedaled until they got tired, they completed an average of
51 minutes, up from 26 minutes.
10 minutes a day—Get More Energy, Lift Your Mood
Researchers at Northern Arizona University asked 21 college students to
rate their vigor, fatigue, and mood before—and shortly after—cycling
for 10, 20, and 30 minutes. After 10 minutes on a stationary bike,
their energy and mood improved considerably. The 20-minute workout
provided only a tiny boost over the 10-minute lift; by 30 minutes,
energy levels and mood had fallen slightly below the 10-minute peak.
65 minutes a week—Help Prevent Diabetes
The catch? The effort has to be intense. British researchers asked 16
exercisers to spin at full speed on a stationary bike for 30 seconds
four to six times, with a four-minute rest between sprints. They did
this regimen three times a week for two weeks. At the end of the trial,
participants' insulin function had improved by 23 percent. (Enhancing
insulin function can lower the risk of diabetes.)
The point I really hope you can find here, my friend, is that your physical fitness is, indeed, much like a savings account. Deposits in, little by little, will have you seeing results. Money- more of it. Fitness- more of it. That's it. I hope you can carve out 10 minutes for yourself this weekend- start making a deposit in the You Bank soon! And enjoy a great first weekend of Autumn!
John
Email John: johnsblog@teshmedia.com
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