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-   -   The Scientific 7-Minute Workout (http://www.muscleandbrawn.com/forum/showthread.php?t=13645)

BendtheBar 05-10-2013 12:40 PM

The Scientific 7-Minute Workout
 
1 Attachment(s)
Just got this via email. Forwarding so YOU can save TIME.

http://muscleandbrawn.com/forums/att...1&d=1368207650

The Scientific 7-Minute Workout

Quote:

By GRETCHEN REYNOLDS

Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.

An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.


5kgLifter 05-10-2013 12:46 PM

I'll pass!

BendtheBar 05-10-2013 12:49 PM

Quote:

Originally Posted by 5kgLifter (Post 361716)
I'll pass!

But it's from the NY Times.

BigJosh 05-10-2013 12:50 PM

That is overtraining

5kgLifter 05-10-2013 12:52 PM

Quote:

Originally Posted by BendtheBar (Post 361719)
But it's from the NY Times.

Aha, the magic word, media...guess what I think of the media...yup... ;)

Hunterace 05-10-2013 01:23 PM

Looks too challenging, I'll pass

Off Road 05-10-2013 02:26 PM

Excellent warm-up, thanks for posting.

EliteDreams 05-11-2013 10:27 AM

Wil i meke betre ganez f i double these foorteen minuutes??????

5kgLifter 05-11-2013 10:31 AM

Quote:

Originally Posted by EliteDreams (Post 362020)
Wil i meke betre ganez f i double these foorteen minuutes??????

OVERtraining :run:

LindenGarcia18 05-11-2013 10:46 AM

HA!

This is the same workout they make us do for circuit training in PE at school :L

Exept we have bench press added in there...

Which consists of lifting an actual bench thats attached to the wall, in an overhead press fashion....All kinds'a gains!


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