Can a 10- or 15-minute workout really help you do it? The sports scientist explains

In today’s fast world, Finding time for exercises It can be difficult. This probably explains why short trainings are so popular. But can there be only 10 or 15 minutes of workouts, really help you perform? According to research, the answer is loud. Short trainings It can be very effective – offering numerous health benefits with little time commitment.

Studies have consistently shown that short series of exercises can bring significant health benefits. A study published in the European Heart Journal showed that engaging in vigorous activity for just 15 minutes a week, divided into several short duels – only two minutes of exercise a day – maybe – maybe – maybe significantly reduce the risk heart, cancer and early death.

Participants who collected these short sessions during the week experienced 18% lower risk of death during the examination, 40% lower risk of developing heart disease and a 16% decrease in cancer risk. Vigorous intensity activities (which means that you breathe harder and increase the heart rate) may include fast walking, jogging, cycling, rowing, swimming and dance.

Studies have also consistently shown that the dissemination of one -minute series of vigorous intensity activities During the day It is as effective as one continuous, 30-minute moderate training or one 20-minute intensive training.

This means that the performance of many “snacks of exercises” can ensure Similar benefits For longer training – including improving blood pressure, circulatory health, blood fat, insulin and blood sugar levels. These discoveries suggest that short trainings can be a practical and effective way to maintain general health.

Some examples of easy exercise snacks that you can turn on in your day include using stairs instead of an elevator, walking one or two bus stops away from the place where you usually get in and take short breaks for walks every hour or two while working.

Making it count

While short trainings have many advantages, some reservations should be taken into account.

It is important that these short sessions are at least moderate to vigrane intensity To maximize their benefits. This means that even after a short outbreak of activity, your heart will beat faster, you will breathe hard and you will feel hot and sweaty.

In the case of new exercises, there may still be lower intensity trainings favorable in the short period. But when you become more efficient, just performing light activities without further challenge may not provide the same health improvement as More intense or longer exercise sessions.

In addition, while short trainings can be effective, they should be supplemented with other forms of physical activity to meet Recommended guidelines for activity. Adults should strive for at least 150 minutes of medium intensity aerobic exercises or 75 minutes of vigorous intensity aerobic exercises per week. They should also perform activities related to muscle strength at least two days a week. Short trainings can contribute to these sums, but it is key to ensuring a sustainable exercise routine.

Another issue is the potential plateau effect, which can occur in any physical activity program. Studies indicate that the improvement of aerobic abilities can even After a few weeks of exercise. Our body will get used to our routine exercises. Therefore, we must change the situation to promote further progress. This means a change in exercise routine and periodic consideration of longer or more intense sessions.

Where long trainings win

While short trainings offer many benefits, there are some types of skills that require longer sessions.

For example, endurance training often requires Extended periods of exercise To improve high-intensity aerobic performance and cardiovascular health benefits. That is why activities such as running, distance, cycling and swimming are usually performed for a long time. However, a short high -intensity exercise training can still be used along with ordinary, longer training Increasing strength benefits in an economical way.

Strength training also benefits from longer training. While short, intensive sessions can improve muscle strength and power, allow longer trainings More comprehensive training Aiming at various muscle groups and enabling various exercises. This can lead to greater general muscle and strength development.

Additionally, Flexibility and balance exercisesSuch as yoga and pilates, you can add throughout the week to increase the results of your training. These actions focus on controlled movements and stretching and can Further improvement These fitness elements even in short sessions.

Despite this, short trainings can be a valuable addition to your fitness scheme – offering significant health benefits and flexibility for tense schedules. But it is important that these short trainings are at least moderately intense and combined with other types of exercises throughout the week to achieve optimal results.