From abroad to Taiwan Province Province, the 7-minute exercise, which claims to keep fit, is so magical?
"I came home from work too late to exercise" and "It rains every day. How can I go out to run? Although exercise has many benefits, we always have various reasons not to exercise.
But there can be no more excuses. 7 minutes of exercise overcame the bad weather, limited space, lack of time and other factors. You can keep fit without going out. Rooms, classrooms and offices are gyms.
The American Sports Medicine Association (ACSM) published in the Journal of Health and Fitness (Health &; According to the article published in Fitness Magazine, as long as a chair and a wall do 65,438+02 high-intensity training movements, such as opening and closing jumps, push-ups, squats and lunges, you can achieve the effect of reducing body fat, exercising muscle strength and improving insulin sensitivity, and claim that each movement has been scientifically verified.
7 minutes of practice, each action takes 30 seconds, rest 10 seconds, and then change to the next action, so it takes about 7 minutes to complete 12 actions. The American Sports Medicine Association recommends repeating physical exercises several times a day, with a limit of 30 minutes.
This type of "move, stop, move, stop" is called HIIT. Interval training has been used in the field of sports for many years. It's nothing new, but it has attracted more and more attention in this high-speed society, and there are also various training versions with different lengths and functions. * * * The same thing is to use high-intensity movements to shorten the exercise time and achieve the effect of "a little pain for a lot of gains".