Monday, May 27, 2013
The 7-Minute Workout- source: Livescience
Adults should do 150 minutes of moderate exercise (or 75 minutes of intense exercise) weekly, and do muscle-strengthening exercises two days a week, according to recommendations from the Centers for Disease Control and Prevention. People who follow these recommendations get two kinds of exercise:
• weight bearing (aka strength training), involving muscle contraction to build strength
• aerobic (aka cardio), meaning exercises meant to boost the heart rate and oxygen use
But a new workout plan from researchers at the Human Performance Institute in Orlando, Fla., recommends a seven-minute exercise regimen. The high-intensity workout combines both kinds of exercise, using body weight to provide resistance. Each exercise is done for 30 seconds, with a 10-second rest before going on to the next exercise (with breaks included, the routine totals eight minutes). The entire sequence of 12 exercises can be repeated two or three times if desired
The order of the exercises is:
• Jumping jacks
• Wall sits
• Abdominal crunches
• Step-ups onto a chair
• Triceps dips on a chair
• High knees/running in place
• Push-ups and rotations
• Side planks
7-Minute Workout: Fact vs. Fiction
Bahar Gholipour, MyHealthNewsDaily Staff Writer
Date: 22 May 2013 Time: 05:53 PM ET
CREDIT: Workout photo via Shutterstock
The "seven-minute workout" is getting a lot of attention these days, and it sure sounds enticing. But experts say the express exercise routine is not as effective — or as short — as it sounds.
The workout consists of 12 high-intensity exercises that use only body weight as resistance. It is an efficient way to lose weight and improve cardiovascular and muscular fitness, according to a study on the workout published in the May-June issue of the American College of Sports Medicine's Health & Fitness Journal.
The article was covered by the national media, emailed among friends and discussed in the blogosphere. There are already apps available to help keep track of the time and the order of the exercises.
However, after taking a closer look at the workout, experts have clarified some of the questions surrounding the exercise routine.
Is it really 7 minutes?
A closer look at the original article reveals that the authors suggest repeating the routine two or three times in a row, to achieve at least 20 minutes of high-intensity exercise, as recommended by the American College of Sports Medicine's guidelines.
Seven minutes is a very small amount of exercise, said Cris Slentz, an exercise physiologist at Duke University. "Researchers have consistently shown that some exercise is better than none, but that more is better," he said. [Infographic: How to Do the 7-Minute Workout]
Slentz said he would expect minimal health benefit from a seven-minute workout, but perhaps a modest physical-function benefit. "Someone who does this workout will not burn enough calories to actually get metabolic benefits," he said.
Who should do the workout?
The authors don't recommend this program to people who are overweight, previously injured or elderly. Some of the exercises are not recommended for persons with hypertension or heart disease.
The workout can be dangerous for people whose bodies are not prepared, said Elsbeth Vaino, an Ottawa-based strength and conditioning specialist. "It is a good, quick option for an individual who is already really fit, and has other physical activities planned," she said.
The workout’s wide appeal seems to be based on how quick it is; according to the authors, it was designed for time-conscious individuals, such as busy professionals.
But Vaino noted that many of these professionals spend a lot of their time seated. "This means they would need a different set of exercises" than what the seven-minute workout provides, she said, adding that more attention should be paid to the upper back muscles and glutes.
Is it scientifically tested?
The workout is based on science, but it hasn't been tested on a group of people to measure its benefits. The authors reviewed studies comparing high-intensity exercise with less-intense exercise, and used the findings to design a workout routine that needed minimal equipment and time.
But there are differences between the protocols used in the previous research that makes the researchers’ claims about the benefits of the seven-minute workout sound far-fetched to some. Adam Bornstein, a fitness and nutrition author, wrote in his blog that "the studies used to 'prove' the concepts don't mirror the workout that is being lauded as the seven-minute fix for your body."
For example, in the previous studies, people used additional weights while exercising. And more importantly, the exercises were not done in seven minutes; in fact, they took three times that time to complete.
Is it difficult?
The seven-minute body fix is not supposed to be a pleasant experience. The authors write that "proper execution of this program requires a willing and able participant who can handle a great degree of discomfort."
This might sound discouraging. But for those who turn the workout into a habit, the discomfort may become less noticeable, said Wendy Wood, a professor of psychology and business at the University of Southern California.
"The trick with this — or any other exercise program — is to make it habitual … an unthinking part of your daily routine," she said. Although the workout may seem difficult at first, its short duration may ease some of that pain. "Once habits form, then the discomfort becomes relatively unimportant," Wood said.
Follow Bahar Gholipour @alterwired. Follow MyHealthNewsDaily @MyHealth_MHND,Facebook& Google+. Originally published on LiveScience.