The Scientific 7-Minute Workout

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Stay fit on the road

A recent article in the American College of Sports Medicine’s Health & Fitness Journal shows how you can fulfill the requirements for a high intensity exercise using nothing more than your own body weight, a chair, and a wall.

Best of all, this science-backed routine only requires a seven minute investment, as the program calls for as little as 10- to 15-seconds of rest between each 30-second exercise, which should be performed in rapid succession.

As reported by the New York Times

“’There’s very good evidence that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,’ says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.”

The health benefits of high intensity interval training are well-established at this point, and include:

Significantly improving your insulin sensitivity, especially if you’re on a low-processed food, low-sugar/low-grain diet Optimizing your cholesterol ratios, when combined with a proper diet Boosting fat metabolism and optimizing your body fat percentage (as a result of improved conservation of sugar and glycogen in your muscles)
Virtually eliminating type 2 diabetes and high blood pressure Naturally boosting your levels of human growth hormone (HGH) Increasing your aerobic capacity

One of the added boons of this 7-minute program is that since you don’t need any equipment, you can easily take this routine with you when traveling. You’d be hard-pressed to find a hotel room that doesn’t at least have a chair in it. When done at the appropriate intensity, which should hover around 8 on a scale of 1-10, the following 12 exercises, which are outlined in the report, equate to doing a long run and a weight-training session.

The exercises are ideally done in the following order, as this allows for opposing muscle groups to alternate between resting and working in each subsequent exercise.

 

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