To Evolution

Do the 5-minute exercises work? What you should know about short workouts

    Abdulaziz Sobh
    By Abdulaziz Sobh

    Categories: Beauty & Fitness, Health

    0/5 stars (0 votes)

    If you have little time but really want to exercise, some experts say that doing something is better than doing nothing.

    A five-minute workout that has results almost seems too good to be true, but personal trainer Amanda Thebe of Toronto said it may be worth it.

    "If you only have five minutes in your day to train, then you better make sure that five minutes count," he told Global News. "Personally, I train my clients to do this type of training at the end of their strength session, generally known as finalizers, which is like the icing on the cake."

    A 2013 study from the University of Utah found that even "brief episodes" of intense physical activity can be as effective as training for 10 minutes or more.

    "What we learned is that to prevent weight gain, the intensity of the activity is more important than the duration," said Jessie X. Fan, a professor of family and consumer studies at the university, in a statement.

    "This new understanding is important because less than five percent of American adults currently achieve the recommended level of physical activity in a week, according to current patterns of physical activity." Know that even short periods of "energetic" activity "They can add a positive effect is an encouraging message to promote better health."

    Healthline notes that another study published in the journal Obesity found that people who divided their workouts into shorter pieces had more control of their appetite during the day.

    "One group of obese participants did one hour of exercise every day, while another group did 12 sessions of five-minute workouts, and in the end, both groups had similar amounts of the protein that controls appetite in the blood," he says. site.

    Adjust a workout in five minutes
    But a five-minute workout should not be quiet either.

    "If you want to get a good investment within five minutes, then you need to work at high intensity with a challenging weight, avoid too much rest and perform multiple joint exercises on your entire body," Thebe said.

    She recommends working with weights, dumbbells, boiled bells or sandbags. "Using a weight will give you more results, choose two or three exercises and do 10 to 12 repetitions of each or set the timer for 40 seconds of work and 20 seconds of rest."

    Ideal exercises may include cup squats, side lunges, individual leg lifts, boards with shoulder stops, electric wipes, high stretches, push-ups, and push-ups.

    "Shorter workouts allow you to work harder, so you'll challenge your cardiovascular system to a higher level, which is great for general conditioning and for burning those extra calories."

    You can even try five-minute cardio sessions that include split shots, reverse lunges, planks and handheld shots, reports Women's Health magazine.

    And to see if your training is really working, you must be sweating.

    "If you have not sweated a day and it's not hard for you to catch your breath at the end, you need to increase the intensity next time," Lauren Stobbie, a specialist in resistance and certified fitness, told Lauren Stobbie. "This helps you burn more calories and stress the muscles enough to cause strength gains."