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7-Minute Workout« Health & Fitness « Downloads
|Updated||May 22, 2013|
|Category||Health & Fitness|
Based on ‘The Scientific 7-Minute Workout’ featured in The New York Times Magazine.
Don’t have an hour or even twenty minutes to exercise each day? You might not need it. This routine of 12 exercises is a complete workout based on the latest fitness research—and it only takes 7 minutes.
Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.
In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.
“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.
The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.
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