IF you think you don't have time to get fit, think again. A Canadian study has found that just a single minute of high intensity exercise can give the same health benefits as longer and more traditional moderate-intensity workouts.
Researchers from McMaster University looked at how the health benefits of sprint interval training (SIT) compared to those of moderate-intensity continuous training (MICT), the type of exercise currently recommended in public health guidelines.
The team recruited 27 sedentary men to look at key indicators of health including cardiorespiratory fitness and insulin sensitivity, with low insulin sensitivity associated with Type 2, and occassionally Type 1 diabetes.
Nine of the men took part in three weekly sessions of SIT training for a 12-week period, while ten took part in MICT training. The rest of the men were placed in a control group that didn't train at all.
Those taking part in the SIT training completed a 10-minute workout in total, with a 2-minute warm-up, followed by three 20-second sprints on the bike with a 2-minute recovery period of slower continuous cycling in between, and finishing with a 3-minute cool down.
Those taking part in MICT training completed 45 minutes of continuous cycling as well as the same 2-minute warm-up and 3-minute cool down.
At the end of the 12 weeks, the results showed that even though those in the MICT group had performed five-times as much exercise, and also committed to five-fold the amount of time, cardio health increased in both the SIT and MICT groups by the same amount. Insulin sensitivity also increased by similar amounts.
"Most people cite 'lack of time' as the main reason for not being active," says Martin Gibala, the lead author on the study. "Our 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. Brief bursts of intense exercise are remarkably effective."
And for those still not convinced, Gibala adds that these 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," he says. "The health benefits are significant."
The findings are published online in the journal PLOS ONE.
AFP RELAXNEWS
Fri Apr 29 2016
A Canadian study has found that just a single minute of high intensity cycling can give the same health benefits as longer, moderate-intensity training. - Photo Lorado/Istock.com
Thailand: Enam muka baharu sertai Kabinet Srettha
Perdana Menteri Thailand Srettha Thavisin melantik enam menteri kabinet baharu.
Anwar bertemu PM Jordan, tekan kepentingan sokong pengiktirafan negara Palestin di PBB
Pada pertemuan itu, Perdana Menteri turut menekankan kepentingan memastikan Israel dipertanggungjawabkan terhadap kekejamannya di Palestin.
Lebih ramai atlet dijangka layak ke Paris 2024
Kontinjen Malaysia ke Sukan Olimpik Paris 2024 terus diperkuat dengan empat lagi atlet berjaya mengesahkan slot ke temasya terbesar dunia itu minggu ini, menjadikan sejumlah 10 atlet layak setakat ini
AWANI Ringkas: Polis sahkan Chegu Bard direman dua hari
Ikuti rangkuman berita utama yang menjadi tumpuan sepanjang hari di Astro AWANI menerusi AWANI Ringkas.
Pegawai kastam maut dalam kemalangan babit tiga kenderaan
Seorang pegawai kastam maut dalam kemalangan membabitkan tiga kenderaan di Kilometer 18.2 Lebuh Raya Utara Selatan arah Utara, semalam.
AWANI 7:45 [28/04/2024] – Malaysia tumpu pelaburan baharu | Pertumbuhan saksama dan inklusif | Kajian pertubuhan buruh antarabangsa | Tabung Haji teruskan bantuan
Laporan berita padat dan ringkas #AWANI745 bersama Dzulfitri Yusof
Tumpuan #AWANI745 malam ini:
- Malaysia hadapi cabaran baharu dari negara maju, bidang teknologi, tegas PM
- Ekonomi dunia kian tidak seimbang, Tengku Zafrul di pentas forum desak negara maju lebih adil dan saksama
- 70 peratus pekerja dunia terdedah kepada penyakit akibat perubahan iklim
- Tabung Haji tanggung kos lebih RM350 juta tahun ini
Tumpuan #AWANI745 malam ini:
- Malaysia hadapi cabaran baharu dari negara maju, bidang teknologi, tegas PM
- Ekonomi dunia kian tidak seimbang, Tengku Zafrul di pentas forum desak negara maju lebih adil dan saksama
- 70 peratus pekerja dunia terdedah kepada penyakit akibat perubahan iklim
- Tabung Haji tanggung kos lebih RM350 juta tahun ini
Liek Hou rangkul dua lagi emas di Sepanyol
Jaguh badminton para negara Cheah Liek Hou terus cemerlang apabila menggondol dua pingat emas pada Kejohanan Badminton Para Sepanyol Antarabangsa II 2024 pada Sabtu.
Negara maju harus tundukkan 'ego' dan bekerjasama dengan ASEAN - Penganalisis
Menurut Faisal, ini kerana negara membangun di ASEAN sedang mencorak ekonomi ke arah lebih mampan yang perlu dimanfaatkan negara maju
Rakyat Malaysia di Jordan jadi duta produk PMKS negara - Ewon
Datuk Ewon Benedick menyarankan rakyat Malaysia yang menetap di Jordan supaya memainkan peranan sebagai "duta" untuk mempromosikan produk PMKS dan koperasi negara.
Fokus Minggu Depan: Solidariti Gaza Merentasi Bangsa dan Agama
Break The Siege: Fokus Minggu Depan membincangkan topik Solidariti Gaza Merentasi Bangsa dan Agama susulan penangguhan misi penghantaran bantuan ke Gaza anjuran Freedom Flotilla Coalition (FFC).