Connect with us

Health and Lifestyle

An 11-Minute Body-Weight Workout With Proven Fitness Benefits – The New York Times

Published

on

Advertisement
Supported by
Phys Ed
Five minutes of burpees, jump squats and other calisthenics, alternating with rest, improved aerobic endurance in out-of-shape men and women.
Send any friend a story
As a subscriber, you have 10 gift articles to give each month. Anyone can read what you share.

Five minutes of burpees, jump squats and other calisthenics significantly improve aerobic endurance, according to one of the first randomized, controlled trials to test the effects of brief body-weight workouts. The study’s findings are predictable but reassuring, at a time when many of us are relying on short exercise sessions in our homes to gain or retain our fitness. They provide scientific assurance that these simple workouts will work, physiologically, and our burpees will not be in vain.
Last year, when the pandemic curtailed traditional gym hours and left many people hesitant to exercise outside on crowded sidewalks or paths, quite a few of us moved our workouts indoors, into our living rooms or basements, altering how we exercise. Some of us purchased stationary bicycles and started intense spin classes or turned to online personal trainers and yoga classes. But many of us started practicing some version of a body-weight routine, using calisthenics and other simple strength-training exercises that rely on our body weight to provide resistance.
Body-weight training has been a staple of exercise since almost time immemorial, of course. Usually organized as multiple, familiar calisthenics performed one after another, this type of exercise has gone by various names, from Swedish Exercises a century ago to the Royal Canadian Air Force’s Five Basic Exercises (5BX) program in the 1960s, to today’s Scientific 7-Minute Workout and its variations.
In general, one of the hallmarks of these programs is that you perform the exercises consecutively but not continuously; that is, you complete multiple repetitions of one exercise, pause and recover, then move on to the next. This approach makes the workouts a form of interval training, with bursts of intense exertion followed by brief periods of rest.
Traditional interval training has plenty of scientific backing, with piles of research showing that a few minutes — or even seconds — of strenuous intervals, repeated several times, can raise aerobic fitness substantially. But the exercise in these studies usually has involved stationary cycling or running.
Few experiments have examined the effects of brief body-weight workouts on endurance and strength, and those few had drawbacks. Most focused on people who already were fit, and almost none met the scientific gold standard of being randomized and including an inactive control group. Consequently, our faith in the benefits of short body-weight training may have been understandable, but evidence was lacking.
So, for the new study, which was published this month in the International Journal of Exercise Science, researchers at McMaster University in Hamilton, Ontario, and the Mayo Clinic in Rochester, Minn., decided to develop and test a basic body-weight routine. They modeled their version on the well-known 5BX program, which once had been used to train members of the Canadian military in remote posts. But the researchers swapped out elements from the original, which had included exercises like old-fashioned situps that are not considered particularly good for the back or effective in building endurance.
They wound up with a program that alternated one minute of calisthenics, including modified burpees (omitting the push-ups that some enthusiasts tack onto the move) and running in place, with a minute of walking, also in place. The routine required no equipment, little space and a grand total of 11 minutes, including a minute for warming up and cooling down.
They then recruited 20 healthy but out-of-shape young men and women, measured their current fitness, leg power and handgrip strength and randomly assigned half to start practicing the new program three times a week, while the others continued with their normal lives, as a control.
The exercisers were asked to “challenge” themselves during the calisthenics, completing as many of each exercise as they could in a minute, before walking in place, and then moving to the next exercise.
After six weeks, all of the volunteers returned to the lab for follow-up testing. And, to no one’s surprise, the exercisers were more fit, having upped their endurance by about 7 percent, on average. Their leg power also had grown slightly. The control group’s fitness and strength remained unchanged.
“It was good to see our expectations confirmed,” says Martin Gibala, a professor of kinesiology at McMaster University, who oversaw the new study and, with various collaborators, has published influential studies of intense interval training in the past.
“It seemed obvious” that this kind of training should be effective, he says. But “we now have evidence” that brief, basic body-weight training “can make a meaningful difference” in fitness, he says.
The study was small and quite short-term, though, and looked at the effects only among healthy young people who are capable of performing burpees and jump squats. “Some people may need to substitute” some of the exercises, Dr. Gibala says, especially anyone who has problems with joint pain or balance. (See the Standing 7-Minute Workout for examples of appropriate replacements, in that case.)
But whatever mix of calisthenics you settle on, “the key is to push yourself a bit” during each one-minute interval, he says.
Here is the full 11-minute workout used in the study, with video links of each exercise by Linda Archila, a researcher who led the experiment while a student at McMaster University.
1 minute of easy jumping jacks, to warm up
1 minute of modified burpees (without push-ups)
1 minute of walking in place
1 minute of high-knee running in place
1 minute of walking in place
1 minute of split squat jumps (starting and ending in the lunge position, while alternating which leg lands forward)
1 minute of walking in place
1 minute of high-knee running in place
1 minute of walking in place
1 minute of squat jumps
1 minute of walking in place, to cool down
Looking for a new way to get moving? We have plenty of options.
Advertisement

source

Continue Reading
Click to comment

You must be logged in to post a comment Login

Leave a Reply

Health and Lifestyle

Shoppers Say the Sunzel Workout Leggings Are a Great Lululemon Align Dupe – Travel+Leisure

Published

on

Leggings are a staple in many people's wardrobes for a reason. Not only are they incredibly comfortable, but they can be worn just about everywhere — making them a great travel bottom. If you're looking to add a new pair to your rotation, we may have found just what you need. Nearly 17,000 Amazon shoppers have given the Sunzel Workout Leggings their seal of approval. 
Made from a "buttery-soft" polyester/spandex material, the high-rise leggings have a light compression and a thick waistband that won't roll down as you move around. The breathable bottoms also have sweat-wicking capabilities to keep you dry, even when you're working out, and they have a hidden pocket in the waistband to hold your essentials. 
The flattering leggings may be less than $30 a pair, but that doesn't mean they are lower in quality than their more expensive counterparts. In fact, many shoppers say, the Sunzel leggings are a "perfect Lululemon dupe" for the athleisure brand's popular Align leggings, which can set you back more than $100 each.
To buy: amazon.com, from $25
"Obsessed and 100 percent recommend,' wrote one. "I used to work for Lululemon years ago, and I can definitely say these are the closest leggings to the Aligns that I have found. I will say I wouldn't run or do gym workouts in them, they aren't made for that, but yoga, everyday living… YES! Buy them right now you won't be disappointed!"
"I've purchased Lululemon items for years and have had many pairs of Align leggings, and I think I honestly prefer these more," said another. "The curved glute seams flatter your booty, and they provide the perfect amount of stretch and comfort!"
While some reviewers said they wouldn't wear them for intense workouts, many others said they will survive even the sweatiest workouts and are fully squat-proof, so you don't have to worry about them becoming see-through when you bend over. The leggings range in size from XS to XL, and there are 24 different styles to choose from, ranging from classic solids to cool camo patterns and fun animal prints.
Even better, prices start at just $25, so you can shop multiple pairs of the top-rated leggings for less than the cost of one pair of Lululemons. 
To buy: amazon.com, from $25

source

Continue Reading

Health and Lifestyle

Healthy Snack Chips Market Research Report 2021-2029| Market by Data, Applications, Geographic Region,Key Players – Discovery Sports Media – Discovery Sports Media

Published

on

QY Reports includes a research report on the Global Healthy Snack Chips market, constantly changing market dynamics, technological advancements, market growth, industry environment, and all the dominating factors of the industry. The report covers the current ground scenario and future growth prospects of the Healthy Snack Chips market for 2021-2029, along with the revenue and growth sources of those providers. We calculated the market size and revenue share based on the revenue generated from key players worldwide. In addition to a SWOT analysis of key vendors, the report includes a comprehensive market and vendor landscape. Healthy Snack Chips  market research report studies the market size, industry share, key drivers for growth, key segments, and CAGR. 
Get sample Report Here: https://www.qyreports.com/request-sample/?report-id=353225  
The data focuses on historical and current market properties populated with facilities for examining market potential. The end rests with the investigation of the assortment of components such as market factors, research, challenges, problems, market size and the organization in question. 
Some of the Key vendors in the market include: 
Company Profiles is a very important section of the report with accurate and detailed profiles of the key players in the global Healthy Snack Chips market. The Electric Power Steering (EPS) Market Report provides information on key businesses, markets, gross margins, revenues, prices, production and other factors that determine market development for the players studied in the report. 
This Healthy Snack Chips market report studies the top producers and consumers, focuses on product capacity, value, consumption, market share and growth opportunity in these key regions, covering 
The research report also highlights in-depth analysis of various critical parameters such as profit and loss statistics, product cost, production capacity, and more.This report shows continuous parameters such as application, improvement, product growth, various structures and processes. It also highlights the various modifications that have been made to improve the process capability of the global Healthy Snack Chips market. 
A well-crafted Healthy Snack Chips Market research report is based on primary and secondary sources. It is presented in a more communicative and expressive format to enable clients to create a complete plan for business development and growth over the expected period. 
Impact of COVID-19: 
The COVID-19 pandemic is having a profound impact on the economy and society, affecting markets and customer behavior in a short period of time. As offices, educational institutions and manufacturing plants close indefinitely, major sporting events and events are postponed, and teleworking and social distancing rules are enforced, businesses are increasingly looking for technology to help them get through these difficult times. The COVID-19 (global pandemic) pandemic is disrupting businesses around the world. 
Ask for Discount: https://www.qyreports.com/ask-for-discount/?report-id=353225  
Frequently Asked Questions (FAQ): 
What Are Market Dynamics of Healthy Snack Chips Market? 
What are the main drivers of this market? 
The major players in global Healthy Snack Chips market include: 
What is the impact of COVID-19 on the Healthy Snack Chips market? 
Which region has the highest growth potential for the Healthy Snack Chips market? 
Reasons to Buy the Healthy Snack Chips Market 
It provides a forward-looking perspective on the various factors that drive or inhibit market growth. 
It provides a six-year forecast based on projected market growth. 
This will help you understand the key product segments and their future. 
It provides accurate analysis of changing competitive dynamics and keeps you ahead of your competition. 
Enquiry before Buying this premium Report: https://www.qyreports.com/enquiry-before-buying/?report-id=353225  
If you have any special requirements, please let us know and we will offer you the report at a customized price. 
About us –  
We at QY Reports, a leading market research report publisher cater to more than 4,000 prestigious clients worldwide meeting their customized research requirements in terms of market data size and its application. Our list of customers include renouned Chinese companies multinational companies, SME’s and private equity firms. our business study covers a market size of over 30 industries offering you accurate, in depth and reliable market insight, industry analysis and structure. QY Reports specialize in forecasts needed for investing in an and execution of a new project globally and in Chinese markets. 
Contact Us: 
Name: Jones John 
Contact number: +1-510-560-6005 
204, Professional Center, 
7950 NW 53rd Street, Miami, Florida 33166 
sales@qyreports.com 
www.qyreports.com 

source

Continue Reading

Health and Lifestyle

MetaGoons Raises $2M to Create the Premier Metaverse Lifestyle Brand and Announces Partnership with Team Pacquiao GG – Business Wire

Published

on

MetaGoons Raises $2M to Create the Premier Metaverse Lifestyle Brand and Announces Partnership with Team Pacquiao GG  Business Wire
source

Continue Reading

Trending