![]() So, for argument’s sake, if you apply that to the 7-Minute Workout, that would work out to 105 calories burned. Subsequently, when researchers at the University of Wisconsin, La Crosse, had exercisers complete a 20-minute bodyweight circuit workout using the same 20-seconds-on, 10-seconds-off setup used in the 7-Minute Workout, people burned an average of 15 calories per minute, which is awesome-nearly twice what you’d get during a long, steady run. (That said, the original article does note that you can repeat the entire circuit two to three times, which would add to the workout’s length and your potential benefits.) For instance, the only circuit-training study that the article does reference, which is now a good 25 years old, not only incorporated added weights (not just bodyweight moves), it also used a high-intensity circuit protocol that was 40 minutes long…definitely longer than the seven minutes prescribed. ![]() ![]() That’s totally cool, but, unfortunately, the research that the workout is based on isn’t all that applicable. Rather, he looked at what previous research had found and then used that information to try to squeeze current exercise recommendations-150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of high-intensity aerobic exercise, plus two or more days per week of muscle-strengthening activities that work all major muscle groups-into as little time as possible. After all, when 7-Minute Workout creator Chris Jordan, M.S., C.S.C.S., director of exercise physiology at the Human Performance Institute in Orlando, co-authored the original seven-minute-long workout in a 2013 ACSM's Health & Fitness Journal article, he never actually said, “We put people on a seven-minute circuit routine and here’s what we found.” (Safety first!) What kind of benefits can you expect to get then? OK, so let’s assume that you’re one of the few people who, when given a high-intensity workout like the 7-Minute Workout, can actually go balls to the wall-and, most important, can do it without sacrificing form. Even if you do give it your all for 7 minutes, the workout still has its limitations.
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