Just three minutes a week of exercise can help make you fit. That's 180 seconds out of 604,800.
'This apparently outrageous claim
is supported by many years of research'. 'A few relatively short bursts of intense exercise, amounting to only a few minutes a week, can deliver many of the health and fitness benefits of hours of conventional exercise, according to new research.''But how much benefit you get from either may well depend on your genes.'
This involves just three minutes of High Intensity Training a week for four weeks and results can already be seen in dramatic improvement in insulin sensitivity (on the order of 24%), and aerobic fitness. Aerobic fitness has consistently been shown to be an extremely reliable predictor of future health.
Moreover, the 3 minutes of High Intensity Training can be broken up for further ease and convenience. Just do one minute every couple of days or so. And go ahead and break up that minute into three 20 second sessions like this:
'You get on an exercise bike, warm up by doing gentle cycling for a couple of minutes, then go flat out for 20 seconds.
A couple of minutes to catch your breath, then another 20 seconds at full throttle. Another couple of minutes gentle cycling, then a final 20 seconds going hell for leather. And that's it.'
Does it get easier than that? No, it does not.
However, as with all things, there is a catch. Not everyone can benefit from this HIT to the same degree. How much you benefit depends on your genes.
As has been known for years
, a good portion of the population simply does not respond to exercise. They are called non-responders. Some 10% don't seem to achieve any conventionally expected benefits from exercise
, while others only receive some of the benefits, while missing others - for example, up to 20% don't get benefits in insulin sensitivity
. The same applies for the one in six non-responders
to exercise who don't lose weight and don't improve their muscle tone as a result of their workouts.
However, genes aren't everything, and medical science keeps evolving: even if you're a non-responder to exercise, most physicians would advise you to keep exercising, as there may be hidden benefits that science will uncover in the future, even for non-responders.
Meanwhile, we've all seen the youtube animation video
narrated by the doctor who eloquently asked if you can confine your sleeping and sitting to 23 and a half hours a day (Previously
), so you can spare the 30 minutes a day of upright activity. Now the question is, can you spare 3 minutes a week for some intense exercise for very dramatic benefits?