How To Workout To Achieve The Best Efficiency?

The Scientific 7-Minute Workout "Guidelines for how to put the newest fitness research into practice"

The Scientific 7 Minute Workout

Although the 12 exercises in the picture deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort.

It can essentially replace the combination of  a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on scientific research.

"The high-intensity interval training is evidenced to provide many fitness benefits of prolonged endurance training but in much less time,” - Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando

Scientists at McMaster University in Hamilton, Ontario, and other institutions proved that for instance, that even a few minutes of training at an intensity, approaching your maximum capacity are able to produce molecular changes within muscles comparable to those of several hours of running or bike riding.

Interval training, though, requires intervals; the extremely intense activity must be intervened with brief periods of recovery. 

In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. 

During the period of rest, the un-exercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed in rapid succession, allowing 30 seconds for each. The intensity of discomfort hovers at about an 8 on a scale of 1 to 10.

To put into words, Mr. Jordan illustrated the seven minutes as "unpleasant". Though the upside is you're done after seven minutes.

Wanna read more? Click here: The New York Times

Summarized by Ooze94

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