A common complaint — or shall we say excuse — for not being able to work out is a lack of time. In a busy schedule, how many of us can spare an hour or even 30 minutes a day at the gym to tone our muscles and stay in shape?
But would four-second workouts fit your schedule?
Researchers at the University of Texas in Austin recruited a group of sedentary men and women between the ages of 50 to 68 to test whether high-intensity workouts could improve fitness.
At the start of the study, the volunteers’ overall fitness was measured. Then were asked to visit the performance lab three times a week.
Using specialized, stationary bikes, participants peddled vigorously for the prescribed four seconds. Then came a 56-second period of rest. The peddle-rest sequence was repeated 15 times. That amounted to a full minute of intense exercise in four second bites.
Scientists reduced the rest times during the next two months down to a mere 26 seconds. Their sprints, however, were increased to 30 per session.
After eight weeks, the participants’ overall fitness was again measured. The results were unmistakable — fitness in the group improved 10%. Folks gained muscle mass and leg strength and reduced arterial stiffness. They could perform the common tasks of daily living more easily.
The cost: six minutes of intense exercise a week.
Not everyone has access to a specialized spin bike. Nor the benefit of a high-tech performance lab. But researchers say even if you double the time to eight seconds, and substitute a bike with running up the stairs or jumping in place, most of us could find the time.
So, no excuses. Get off your duff. The clock is ticking.