According to Science This One Minute Workout Have the Same Results as A 45-Minute Workout

It’s all great when you have as much time as you need to dedicate yourself to working out and getting yourself in best physical shape. Wouldn’t it be great if you can achieve this with one minute workout? Science says you can.

According to Canadian researchers at McMaster University a 60 seconds of “all out exercise” delivers the same results as a 45 minutes of workout.

sprint interval training

Researchers studied SIT (sprint interval training) workout that involves one minute of intense training within 10-minute period vs. MICT (moderate-intensity continuous training) that goes to 50 minutes of non-stop exercise.

The participants in the study were sedentary men that get to choose between MICT or SIT exercise group. Each group got to do it three times a week for 12 weeks straight.

The MICT group participants got 45 minutes of continuous cycling at 70% of their highest heart rate. Both group got 2 minutes of warmup and 3 minutes for cooling down.

In the SIT group after the warmup, participants sprinted at their maximum for 20 seconds, then they got recovering for at slow pace for 2 minutes. This was repeated 3 times, at total it was:

– 2-minute warmup
– 20 seconds sprint
– 2-minute recovery
– 20 seconds sprint
– 2-minute recovery
– 20 seconds sprint
– 3 minutes cooling down

sprint interval training

In the conclusion of the study, published in the journal PLOS ONE the team added:

“In summary, we report that a SIT protocol involving 3 minutes of intense intermittent exercise per week, within a total time commitment of 30 minutes, is as effective as 150 minutes per week of moderate-intensity continuous training for increasing insulin sensitivity, cardiorespiratory fitness and skeletal muscle mitochondrial content in previously inactive men. This investigation represents the longest comparison of SIT and MICT to date and demonstrates the efficacy of brief, intense exercise to improve indices of cardiometabolic health. While SIT is clearly a potent stimulus to elicit physiological adaptations, this type of exercise requires a very high level of motivation and is clearly not suited for everyone.”

 

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