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Science-based 7-minute work out requires only a chair, a wall, and you [chart]

Posted by / May 11, 2013


Can’t afford a gym membership? Crunched for time? Live in an area that’s not safe for a daily jog or stroll?

None of these things mean a quick workout is out of the question, thanks to an article published in the most recent edition of American College of Sports Medicine’s Health & Fitness Journal.

With all the magazines, videos and classes out there concerning how to stay fit, it’s easy to start feeling overwhelmed before you even throw on a pair of shorts and shoes, but studies have shown that high-intensity interval workouts are the way to go, and that means less time and money spent on getting and/or staying fit.

As the original article points out:

To address the limitations of traditional exercise protocols and provide an effective and efficient program for our clients, one of the exercise strategies we use is high-intensity circuit training (HICT) using body weight as resistance. Our approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes. Participants can repeat the 7-minute bout 2 to 3 times, depending on the amount of time they have. As body weight provides the only form of resistance, the program can be done anywhere.

HICT is not a new concept, but it is growing in popularity because of its efficiency and practicality for a time-constrained society. The combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs (5, 9, 10, 16, 18). When body weight is used as resistance, it eliminates the limiting factors of access to equipment and facilities.

Check out the easy-to-follow chart above and start making those fitness goals a reality today.

Full story at American College of Sports Medicine’s Health & Fitness Journal via The New York Times.

Fast fitness.


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