Are short workouts really effective? It would seem so. Jenna Gillen, an exercise physiologist at the University of Toronto, says a lot of research shows that workouts of 10 minutes or less can produce real, meaningful results.
The Benefits of 10 Minute Workouts
Research by Jenna Gillen and other McMaster scientists shows that even a session of sport not exceeding one minute can improve our physical condition and health, if done correctly. The scientist notes that, however, you have to be ready to provide strenuous efforts to get results.
In 2016, the researchers gathered several people and divided them into three groups:
- The first group had to pedal an exercise bike at a moderate level of effort for 45 minutes, 3 times a week.
- The second group also had to train 3 times a week, but only for 10 minutes. During these 10 minutes, participants had to do 2 minutes of warm-up, then 3 sprints of 20 seconds every 2 minutes and 3 minutes pedaling slowly to finish.
- The third group was to do nothing. This was a control group.
Positive results
After 12 weeks, scientists found positive results in members of the first two groups. In particular, they noted an improvement in insulin resistance over 72 hours, an increase in the number of mitochondria in the muscles, as well as an increase in physical condition, thanks to the monitoring of the maximum flow rate of oxygen consumed during an effort (VO2 max), in each individual of the two groups.
A study conducted by researchers at the University Hospital of Erlangen in Germany also demonstrates that short sessions lead to improved VO2 max scores, lower blood pressure and weight loss.
Louise de Lannoy, an exercise physiologist at a children’s hospital, notes, however, that short workouts require some enthusiasm. ” Doing this maximum effort can be very difficult, especially for someone who has been sedentary. But it can also be fun. It’s quick, you feel a little pain, you rest and start again “, she said.