There are plenty of reasons NOT to exercise. Too tired. Not enough time. I don’t like to sweat. I don’t like exercising. I’m not sure what works. I don’t know how to do it. I’m not healthy enough to exercise.
What if I told you that you could get in shape and stay in shape with as little as 10 minutes of effort a day? And, you’ll likely enjoy not only doing it, but you will enjoy the benefits as well!
My Personal Story
In high school, college, and for many years after, I considered myself athletic, participating regularly in organized sports. Slowly over time however, work, family commitments, and responsibilities started taking over, allowing less time for those organized activities. Tack on some injuries that required months at a time of sitting out entirely, and suddenly I’d gained weight, felt tired and sluggish, and lacked the motivation to get back into shape.
Maybe you’ve fallen into a rut like this as well. Or maybe you’ve never really been one to exercise in the first place. Whatever got you to this point, there is a solution and improved fitness is achievable! Towards the end of this article, I’ll share what I have done to overcome my fitness issues.
The Time Factor
It’s been a common belief for years, if not decades, that it is necessary to engage in 20-60 minutes of medium to high intensity, DAILY exercise in order to be healthy.
An article in the December 2011 issue of the Journal of Applied Physiology points to numerous research papers citing that as little as 30 minutes of vigorous exercise per WEEK improved blood sugar, heart function, oxygen capacity and fat loss.
The common thread in many of these research articles is the implementation of High Intensity Interval Training (HIIT) as the mode of exercise.
Interval training involves short bursts of intense exercise with much lower intensity in between, allowing for rest and healing.
The intense bursts can last from 8 seconds to a full minute, or two, depending on your goals and current fitness level. It can be any type of exercise as well, not limiting you to merely running, swimming, or biking.
The lower intensity time can range from 20 or 30 seconds to 4 minutes or more.
When it’s all said and done, a very effective exercise program can be completed in 10-25 minutes. That’s less time than it generally takes to sit in the drive through to get your coffee in the morning! From a time standpoint, there’s really very little excuse for not being able to implement a HIIT program into your daily routine.
Flash in the Pan Exercise Programs
Keep in mind that there have been many exercise “fads” over the years, but HIIT has been a consistent trend in fitness, remaining in the top five trending exercise programs for the last 5+ years.
I believe that results drive actions, simply meaning individuals continue with this regimen because it has been proven effective. People see results with weight loss, endurance, improved performance, and better health.
There are also questions out there as to “who” can benefit from HIIT. Is it safe for older populations?What about kids and adolescents?The chronically ill? The answers are varied, but it is my belief from experience, both personal and clinical, that anyone can do this if they tailor the program to their own personal needs and abilities. It’s always best to consult with your doctor and healthcare team before starting a new exercise program.
Getting Started with a HIIT Program
A few years ago, I read a really good book by Martin Gibala, PhD called “The One Minute Workout.”
In it, he discussed research he has been involved in, sharing a number of exercise outlines that can be completed by anyone – beginner to seasoned athlete. You don’t need a lot of equipment, so all of this can be done at home!
This book totally motivated me to get back in shape and it was pretty easy to implement. I’ve personally never been a fan of running, and gravitate to a bike more than a treadmill. So, I bought a bike trainer and set up a place to ride in my garage. I started with Gibala’s one-minute workout – a 3-minute low-intensity warm up, with three 20-second intervals of full-intensity cycling, and two minutes of low-intensity cycling in between. Ten minutes start-to-finish with only 60 seconds total of full-intensity. Within a week I noticed I was breathing more easily, sleeping better, and had less muscle soreness and back pain. Long term, I’ve noticed steady weight loss, better energy, and improved mental clarity.
This book is great, but it’s certainly not the only option available. Many people are flocking to the internet to find online programs, or apps, that can assist them in their fitness journey. Even if it’s just a program that offers you a timer that you can customize to your own exercise routine, it can help you stay on track.
In addition, fitness centers are popping up all over the country that specialize in HIIT. If you want the accountability of working with a trainer, or being around others while you exercise, this is a great option as well.
Benefits of Good Fitness
Any way you approach this, it’s important to get active and stay active. Besides the physical benefits, our immune systems, mood and metabolism can all benefit from incorporating a fitness routine. The world around us has become more and more sedentary and it’s on us to take better care of our bodies. We’re only given one!!
