A recent study done in Japan demonstrated it’s possible to improve your fitness level with only one minute and forty seconds of actual exercise, three times a week.
The study compared the maximum oxygen consumption [VO2 max, a measure of cardiovascular fitness] of two study groups. One group did steady cardio for 20-25 minutes at 75% of their max heart rate, three days per week.
The second group did 10 cycles of HIIT [High Intensity Interval Training] where they did 10 seconds of sprints followed by 20 seconds of rest for 5 minutes [for a total of one minute, 40 seconds actual exercise time].
At the end of the fifteen week study, the interval training group had the same increase in their VO2 Max as the steady cardio group.
Here’s why it works:
You are challenging your aerobic capacity- and even though it’s only for a very short time- your body is designed and created to adapt to physical challenges.
Your body is the only machine that doesn’t break down with challenging use, but instead grows better and stronger.
I know what you may be thinking.
“But what if I can’t run? What if it’s cold / raining / dark / etc. outside?”
Here’s what you do- and take note- this simple solution will not only change your fitness level, but when judiciously applied- is a skill that will transform your life.
You look for the alternative solution.
Meaning when you have an obstacle, you put away the excuses and find a way to make things work.
If you can’t sprint outside for 10 seconds at a time, you jump rope. If you can’t jump rope, you run up stairs for 10 seconds, if you can’t go up stairs, you use a treadmill for 10 seconds…
If you can’t use a treadmill, then you find SOME WAY to challenge yourself.
The exact challenge doesn’t matter. What matters is you don’t do nothing.
As I say in the New Body New Life Program “Nothing will destroy your life faster than anything.”
Know what the number one factor in longevity is? It’s not diet, genetics, or attitude.
It’s aerobic capacity.
I don’t want to sound harsh, but if you don’t have 5 minutes to devote to what’s going to affect your future [and future of your family] more than anything- your health- then you need to take a serious look at your priorities.
Remember, information like this is only the beginning. It’s taking this information and doing something with it [i.e. taking action] that will transform your body, life, and future.
Why?
Because positive action forces you to see things in your life as they are and do something about them.
Positive action is what forces you to see where others are lying to you, and most important of all, where you’re lying to yourself.
And when you can no longer be “played” by other people, business, politicians, and especially your own emotions- and are unflinchingly doing what’s best for your long term health and happiness in a world that relentlessly pressures you to do the opposite…
You will live with a clarity and freedom that’s better than anything you can imagine.
Maybe you can’t sprint for ten seconds yet, that’s okay. Let me encourage you:
Walk as fast as you can for 10 seconds. When that’s too easy, jog. When that’s too easy, run.
It doesn’t matter how -or what- you do to get started. What matters is you do something and don’t give up.
Get started doing something today. You will soon discover applying the never fail principles of positive action and alternative solutions will change your life on every level.
To your health and success, and may God bless,
Michael
Comments are closed, but trackbacks and pingbacks are open.