THE NEXT TIME you’re plodding through a run (that’s more like a sad jog) in your neighborhood thinking I really want this to stop, do it. Stop. Don’t feel bad about it either.
New research from McMaster University, published online in the journal PLOS ONE, suggests a single minute of very intense exercise produces the same health benefits as longer endurance training (recommended by public health guidelines). Seriously. One minute of my-lungs-and-legs-are-burning-so-bad-I-might-vomit effort can substitute 45 minutes of something like that sad jog.
To prove it, the researchers put 27 sedentary men to the test. For 12 weeks, nine of the men were asked to perform three weekly sessions of intense sprint interval training on stationary bikes, 10 were assigned to moderate-intensity continuous training (also on bikes), and six served as the control group, completing no exercise.
During the sprint intervals, the men did 3×20 second ‘all-out’ cycle sprints at approximately 500Watts (that’s the measure of your power output) with 2 minutes of cycling at 50W for recovery between sprints. During the moderate workout, the men underwent 45 minutes of continuous cycling at about 70 percent of their maximal heart rate (approximately 110W). Both groups completed a 2-minute warmup and 3-minute cool down.
Original Article : The 10-minute cycling workout that’s just as effective as a 50-minute routine
By: Brittany Smith