One minute of intense sport per day provides as much as 45 minutes of moderate physical activity for cardiorespiratory health.
The good excuse of the weather … “I want to play sports, but I’m overbooked”! No more escape, because it is possible to fight against a sedentary lifestyle in just a few moments. A single minute of intensive sport, three times a week, would have an impact as beneficial as so many moderate sessions of 45 minutes, according to a study by McMaster University (Canada) published in PLOS ONE.
For 12 weeks, 27 people without physical activity performed three weekly sports sessions. Some of them had to cycle at their maximum capacity for three times 20 seconds, separated by two minutes of recovery. Before and after exercise, study subjects were asked to warm up for 2 minutes and relax for 3 minutes, respectively.
On the other hand, participants were subjected to 45 minutes of more moderate pedaling. Faced with a control group, the health of both active groups improved. But more interestingly, it improved in the same way whether the effort was intense and short, or moderate and longer.
No more excuse
In particular, cardiorespiratory capacity and insulin regulation – essential to prevent the onset of type 2 diabetes – have been improved.
“It’s a strategy of approaching physical activity that saves a lot of time,” said Martin Gibala, professor of kinesiology at McMaster University, specialist in interval training and lead author of the study. Bursts of intense exercise are extremely effective ”.
“The basic principles are applicable to other forms of activity,” he continues. It would suffice, for example, to hurry up a few floors by the stairs at lunch break. The health benefits would be significant. “
No more excuses, then. Whether at noon or when returning in the evening, just take ten minutes, all inclusive, to take the first step in the fight against a sedentary lifestyle. In addition, in three times 20 seconds, no time to sweat!
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