How to get fit in 7 min­utes or less

There are plenty of get-rich-quick schemes out there, but how about get­ting fit in seven min­utes or less? Steve Roberts of­fers this so­lu­tion

Owner Driver - - News - Steve Roberts is an ac­cred­ited ex­er­cise phys­i­ol­o­gist BSocSc, GDipEd) liv­ing in Toowoomba, Queens­land and the owner of Tau­rus Trainer, a health coach­ing ser­vice aimed at help­ing men in their 40s and 50s (or older) re­set their bi­o­log­i­cal clock. Steve wel­com

NEW RE­SEARCH sug­gests it is pos­si­ble to im­prove some mea­sures of fit­ness with just three min­utes of ex­er­cise a week us­ing one sin­gle bout of the High In­ten­sity Train­ing ( HIT) pro­gram pro­to­col be­low.

But first let’s un­cover some core truths about ex­er­cise so you are not mis­guided about what else you can do to en­hance your health.

#1 Truth: One size does not fit all when it comes to ex­er­cise. Ge­netic vari­a­tions ex­plain why some in­di­vid­u­als never seem to out­wardly ben­e­fit from a strict ex­er­cise reg­i­men while oth­ers seem to ben­e­fit from much less.

For those that don’t ben­e­fit from ex­er­cise, there is hope in the fol­low­ing two truths.

#2 Truth: Three 20-sec­ond bursts of ex­treme car­dio­vas­cu­lar ex­er­cise three times a week may be all most in­di­vid­u­als need to lower lev­els of blood lipids, glu­cose and choles­terol while in­creas­ing aer­o­bic ca­pac­ity. Try it your­self for 4 weeks and see how you feel. While three short bursts may seem ‘not enough’, it must be taken in con­text with the third truth listed be­low to be ef­fec­tive.

#3 Truth: Over­all health and longevity is de­pen­dent upon con­tin­ual daily move­ment. As long as one stays mov­ing through­out the day, their body and mind have a much greater op­por­tu­nity to re­main healthy. The chal­lenge is find­ing op­por­tu­ni­ties and strate­gies that can keep an ever-grow­ing seden­tary pop­u­la­tion in mo­tion. As Aris­to­tle says, “We are what we re­peat­edly do. Ex­cel­lence, then, is not an act, but a habit.”

Ref­er­ences: Ex­er­cise Is Medicine, BBC TV Hori­zon pro­gram broad­cast in Fe­bru­ary 2012.

“We are what we re­peat­edly do”

STEVE ROBERTS

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