Hard to train in your day? Then maybe this training is for you. It covers everything you need - from cardio to strength training to stretching.
"You can do a fantastic job in 22 minutes," says Tim Church. He is a doctor and researcher and spent his career studying exercise.
Why 22 minutes? On average, compared to 1960, Americans now burn around 140 calories less on average because of our sedentary activities. To compensate for the damage of sitting, we have to move. The latest recommendations require at least 150 minutes of moderate intensity per week to maintain good health. If you share 150 minutes on 7 days a week, that's 22 minutes a day.
With the help of certified fitness trainer Bryant Johnson, whose top-class client is Ruth Richter Bader Ginsberg, we split this training into 10 minutes of cardio, 8 minutes of strength training and 4 minutes of stretching. The best part? All exercises can be done at home - no special equipment is required.
Part 1: Cardio
Start with 5 minutes cardio. When you're at home, try jumping jacks for more heart rate. A treadmill, a bicycle or an elliptical trainer will also fit the bill. Or go out or run. Whichever you choose, you want to change the pace between intense heart rate outbreaks and slower periods. Do another 5 minutes of cardio before you stop stretching.
Only 10 minutes cardio? Yes, I was skeptical too. But here's the hack: whether you're on a treadmill or an elliptical, or training outside, say goodbye to your steady pace. Instead, think of intervals or high-intensity interval training. You start slowly and then you engage in intense aerobic activity that increases your heart rate. I like switching between a minute of cycling as hard as possible, followed by a minute at a leisurely pace. Then I repeat. (You can also try sprints with 20 or 30 seconds.)
Johnson compares the interval training with driving. Cars consume more fuel at stop-go, stop-go of the city. If you drive on the highway at a steady pace, you will not burn so much fuel. Think of interval training as city miles - you burn more fuel or calories.
In one study, it was found that they could lose more weight through fewer training sessions compared to those exercising at four-wheel intervals on a four-month trial.
"You get more benefits," says Church. "HIIT [high-intensity interval training] helps you to perform a very efficient workout. They stimulate more physiological pathways and stimulate more muscles. "
Our training starts with 5 minutes cardio and then goes on to strength training. Add another 5 minutes of cardio before you stop stretching.
Part 2: Strength Training
When you start, try squats in a chair shown here. To challenge yourself, lift one leg as you move up and down.
After cardio training, weight training is the next essential part of our training. Bryant Johnson has incorporated repetitions of three simple exercises. We start with push-ups or planks. Then we go on to squats, which he demonstrates here.
As you listen to our LifeKit podcast during the exercise, you'll hear me struggle through the squat (squat with one leg off the ground) and the push-ups. I realized that I was concentrating too much on the cardio and did not have as much strength as I thought. When I stand morning edition Hostess Rachel Martin had a similar realization through the same training: The squats of the guns were tough for her as well, although she is an avid runner.
Wrap a towel around a railing or pillar. Sit back at an angle of 45 degrees or more. Keep your feet near the railing. The goal is to support your weight with the towel - this will train your upper body.
Then Bryant suggests a rudder-like exercise for the upper body and chest, which he also demonstrates here. You can use a towel, a belt or a resistance band.
For a bigger challenge, lift your leg off the ground and bend it while rowing.
We did three strength exercises in a racetrack: 12 reps each of squats, rows and pushups (not shown). You can do standard push-ups or, if you're just starting, put push-ups against a wall. Repeat this circuit - squats, rows and pushups - three times.
The older we get, the more important the strength training becomes. "From the age of 40 or 50, you lose 1-2% of your muscle mass every year," says Church. "Maintaining muscle mass and strength is absolutely critical to quality of life and healthy aging." He says it's the ultimate use, whether it's to lose it or not.
Part 3: Do not forget to stretch
This training ends with 4 minutes of stretching, which is a supplement to a yoga exercise for me. Why is it important to take time to stretch? "It's a way to calm the nervous system," says Johnson.
To inspire those who are tempted to stretch, Johnson says you want to be a bamboo tree, not an oak tree. "What type [of tree] is the strongest? he asks, "Under pressure, an oak tree can break, while a bamboo tree sways and bends.
Now that you have the routine, here is our advice: Repeat daily.
The church says the benefits of training are countless. Not only does it help ward off disease, it also makes our bodies stronger and our thoughts clearer.
"I've spent my entire career practicing exercises, and I'm absolutely convinced that 95 percent of the benefits of exercise are over your shoulders," says Church. Exercise can help to reduce anxiety and depression. "The brain has so many advantages, and every year we learn more."
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